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Personal Journals discussion on Hyper Abbreviated Routine, within the Members Section; Talo I want to see if Training at 100% (1RM - max effort) is superior or not to Training at ...


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Old 02-22-2009, 04:19 AM   #41
Kinryoku
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Talo I want to see if Training at 100% (1RM - max effort) is superior or not to Training at 95% of 1RM. It's why I train Left arm with a maximum weight and the Right arm with a lighter weight. In a few weeks/months I'll test my 1RM on the Right Arm to see if it's weaker-as strong-stronger than the Left Arm.

I already did such tests with lower intensities (80%, 85% and 90%) but I was only able to REgain strength or maintain strength, no real gains. It's why I have to do a final test woth 95% and this time I'm nearly sure that I'll be able to make the same gains compared to 100%. BTW if you are doing multiple singles you can train at lower intensities because of cumulative fatigue. It's the same process as in a set of consecutive reps. It's my believe that Cumulative Fatigue is not the best way to achieve an Hypertrophic Stimulation and might even be counterproductive. I think One Rep Training is the way to go and is even superior to multiple singles which are superior to sets.

EricT you may be right but I chose this path... and I won't go back. If my journal is a problem (non-sense, bullshit) I'll leave the forum.
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Old 02-28-2009, 07:49 AM   #42
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The Arm which was trained at 100% once a week overtrained. After 4 consecutive workouts of progression I couldn't make progress I even lost strength. Same thing on OHP which was also trained at 100%. So I decided to skip Deadlift for this week. I'll restart at 95% next week. Even with 8 days between workouts was not enough to recover. Training at 100% is really too much and cannot be done on a regular basis. I would have to train once every 12-15 days to recover and I'm not even sure it would be enough.

The only exercises on which I made progress is the Right Arm which is trained at 95%. I tested my 1RM and I made progress. What'll do now is:

ONCE A WEEK :

Deadlift : 1x95%
OHP : 1x95%
Curl Right Arm : 1x95%

TWICE A WEEK :
Curl Left Arm : 1x95%


I want to see if I can make better progress with 2 workouts per week compared to one or if I'll overtrain. I won't test 100% once every 2 weeks... it doesn't make sense. It's one of the reason of why I gave up with Heavy duty. The Stress is too High (failure) and the Frequency must be EXTREMLY low to recover.

In 2 months I'll test again my 1RM on Curl to see which arm made the most progress !
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Old 02-28-2009, 07:53 AM   #43
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You're not even controlling your diet, are you?
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Old 02-28-2009, 04:12 PM   #44
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If you're not controlling your diet then this "experiment" is pretty much garbage.

IW
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Old 03-01-2009, 08:58 AM   #45
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There is nothing special about my diet, it's a maintenance diet or slighty above maintenance. Anyway my 2 arms / 2 legs (which are often trained differently) eat the same thing.
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Old 03-01-2009, 09:17 AM   #46
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Yes, but if both arms or both legs eat garbage for a week, then you won't see much, if any difference anyway. Just for the fact that there are practically no controls in your experiment, you're wasting your time.

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Old 05-09-2009, 07:37 AM   #47
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I don't think I'm wasting my time. Things are going very well.

My actual routine :

Floor Press Right and Left : 1x95% 1/2 days
Curl Left : 1x95% 1/2 days
Curl Right : 1x100% once every 14 days
Deadlift : 1x95% (of my 1RM in good form) 1/4 days

I do the Floor Press 1/2 days for each arm for a few weeks then I'll test 1/2 days versus 1/1 day (every day). I already tested 1/2 vs 1/4 and 1/2 won 2 times (I may do a third test). On Curl the Left arm makes much better gains compared to the "heavy duty" arm. Before I tought 100% could be better but now I understand that it doesn't increase Force Generation it only makes it last for a longer time and thus causes an huge fatigue. If I train at 100% for 1 rep or 1 set I need at least 10-15 days to fully recover. I'll soon train the Right arm differently. It's the end of the Heavy Duty Adventure for me ! After years of HIT/HD !

Training at 100% of our capacity is absolutely not required and will cause a very deep fatigue (both central AND LOCAL) which can be accumulated. What's important for strength/size is to train for maximum force generation and never for fatigue. If you chose to train with a rep range of 10 reps you must stop before fatigue, around the 8th repetition but if your goal is maximum strength it's better to do single(s).

I do the Deadlift only once every 4 days for the moment because I want to be sure that a higher frequency is better before jumping to 1/2 days or 1/1 day on such an exercise !
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Old 05-11-2009, 10:25 AM   #48
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today' Workout :

Curl Left Arm (back against a wall) : 25.5kg easy
Floor Press Left : 39kg easy
Floor Press Right : 39kg hard... I'm probably 1kg weaker on the right side.
Deadlift : 162.5 easy



The Right Arm on Curl is trained once every 14 days with a maximum weight/effort. In 10 days I'll test my 1RM on both side but I already know the results : Left Arm wins !

After that I'll test volume : Right Arm 5 singles vs Left Arm 1 single and I'm sure both arms will make the same gains BUT.... I prefere to do the test !
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Old 05-31-2009, 12:43 PM   #49
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The Battle continue :

Last workout :

Deadlift 166.25kg easy
Floor Press Left 39 next time 39.5
Floor Press Right 38.5 easy
Curl Left 26.5 soon 27 !
Curl Right 3x1x23.5, 3x1x24

I test volume on Curl Right Arm and I do all the exercices 1/2 days excepted the Floor Press Right Arm : everyday !

I want to train with 200kg on deadlift at the end of the year with a 1RM of minimum 210kg. I'll add 5kg per months. I'll finish JUNE with 170kg.
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Old 06-01-2009, 12:31 AM   #50
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I'm not a big fan if HIT (one set to failure) type training. I tried it years ago--even bought Mentzer's book. But it didn't do much for me.

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