III. Programming
**A. The basics
**B. Stalling and Resetting
**C. What to do after Rippetoe, Part 3
**D. General Questions
*****1. How much weight should I use?
*****2. What about sets and reps?]
What to do after Rippetoe, Part 3
Question - What are some other ideas for effective training once the novice program has worn its welcome?
How about
VRI - Volume/Recovery/Intensity? Rippetoe describes this basic programming methodology as one of the most effective for the intermediate trainees. The advanced trainee can also use this, with the obvious adjustment to training periods (i.e. instead of weekly, monthly or bi-monthly, etc)
This intermediate training program variation should look rather familiar to those who have made their way around the various internet training sites.
We'll call this one "V-R-I", which, of course, stands for Volume, Recovery, Intensity. The premise is simple...you don't have 1 single workout, you have a week's worth of workouts. Each session builds on the previous session, and influences the next session. The weekend is used for final (and full) recovery. I'll give some examples that Rippetoe doesn't give specifically, but still fit in with the general design. If you want to get his exact workouts, go buy the book.
Session 1 of the week is going to be the "stress" workout, where volume at an appropriate training intensity (%age 1-RM) is used to stress the body. This is the "meat and potatoes" workout of the training period (week). Session 2 is going to be an offload/recovery workout, where you use easier exercises, submaximal intensity-of-effort and submaximal weights, as well as reduced overall volume. This session is NOT to be skipped. Session 3 is going to be PR day. Intensity is low, volume is high. The specific exercises do not necessarily have to be the same. Appropriate substitutions can be used. Note that from one week to the next, you should be increasing your workload on the corresponding Monday and Friday workouts. If you do 5x5x200 this week on volume day, next week you should be doing 5x5x205 or perhaps 5x6x200 or 6x5x200.
What would a Volume-Recovery-Intensity workout plan look like?
In the following example, which is of my own specific design based on PP Chapter 7 Editorial Copy, take note of several things:
1) Sets x reps are used as examples, not necessarily as specific recommendations and certainly not as requirements. Take a look at overall workload
2) Each day is organized as "squat/press/pull from floor"
3) Monday will be the highest workload, Wednesday will be the "lighter" variation of the Monday exercises and will be done with less volume, and Friday will be the heavy day where you hit it hard and heavy, but only ramping to a single max workset
4) "Assistance" exercises are introduced (seated press, front squat) - note that assistance exercises are NOT the same as accessory exercises. Assistance exercises can be considered "semi-core" exercises because of their ability to stimulate large amounts of muscle mass across multiple joints. RDLs, barbell rows, chinup/pullups, dips, and front squats are mentioned in PP. They also allow for consistent and accurate workload comparisons between the exercises. For example, the deadlift is the core exercise. The RDL and bent rows are semi-core exercises. The hyperextension and GHR would be accessory exercises. Note - the phrase "Accessory exercise" is NOT used by Rip. It is, however, a generally known, recognized, and understood term which describes "lighter/easier" exercises which can be done to add a bit of volume to an area needing a bit of extra emphasis, without throwing overall workload #s out of whack.
Monday (Volume)
Squat - 4x8
Bench - 4x6
Barbell rows - 4x8
Accessory: Abs + lower back
Wednesday (Recovery)
Front Squat - 3x5
Seated press - 3x5
Power cleans - 5x3 (or pullups, 3 x 8-15)
Accessory: abs only
Friday (Intensity)
Squat - ramp to max set of 3 or 5
Bench - ramp to max triple
Deadlift - ramp to max single, double or triple
Accessory: Abs + Direct arm work + lower back work
Note how Monday becomes a day where you do a lot of sets and reps (5x6, 5x5, 6x3, 4x8, etc).
Wednesday is a day where you use "lighter" substitution semi-core type exercises for less volume
Friday is 'PR day'. This day will be pretty short because only 1 "work set" is being done, so you can fill in a bit of volume with arm work and the like.
Another variation, similar to the above, but with DBs and some other exercise choices incorporated:
Monday (Volume)
Front Squat - 5x5
Incline DB Press - 5x6
Bent Rows - 5x8
Accessory: Abs + lower back
Wednesday (Recovery)
Lunge - 3x8
Seated DB press - 3x5
Pullups - 3x10-15
Accessory: abs only
Friday (Intensity)
Back Squat - ramp to max set of 3 or 5
Barbell Bench Press - ramp to max triple
Deadlift - ramp to max single, double or triple
Accessory: Abs + Direct arm work + lower back work
Question - What about push/pull, upper/lower or powerlifting type routines?
Push-pull workouts require that you separate the body into 4 "functional groups"
Upper body Push
Upper body Pull
Lower body Push
Lower body Pull
You then begin training with this in mind, picking 1 to 3 appropriate exercises for each.
Examples:
Upper/Lower push:
Bench Press
Overhead press
Dips
Squat
Upper/Lower pull:
Chinups
Rows
BB Curls
Deadlifts
This is obviously the most simplistic version. It is quite effective, remarkably so. It is also very useful in "reverse", i.e.
Upper Push/Lower Pull:
Bench
OH press
dips
DL
[b]Upper Pull/Lower Push
Chins
Rows
BB Curls
Squats
You would do these on alternating days, i.e. Monday-Wednesday-Friday-Sunday-Tuesday-Thursday-Saturday. You can't do these 2 days in a row, because you can't deadlift and squat on consecutive days, usually.
Upper-Lower workouts tend to be a bit more balanced, as opposed to push-pull, which tend to be upper-body dominant. They also lend themselves easier to performing on consecutive days, i.e. Monday-Tuesday/Thursday-Friday, as well as allowing for weekly progression of "heavy/light" training
Examples:
Upper - Monday (heavy)
Bench Press - 3x5
Barbell row - 4x5
Standing push Press - 3x8
T-Bar Row 4x8
arms
Lower - Tuesday (light)
Squats - 2x10
SLDL - 3x10
leg extensions/curls - 2x15
calves
Upper - Thursday (light)
Incline DB press 2x10
BTN Pullups - 3x10
Seated DB press - 2x10
Chinups - 3x10
arms
Lower - Friday (Heavy)
Deadlifts - 3x3
Front squats 4x5
calves
Don't sweat the exact reps or sets, you make these adjustments as you need. I listed them just as very simple examples, without specific endorsement.
Both of these can fit nicely into a VRI (volume-recovery-intensity) type template as well.
The standard PowerLifting type routine is also very beneficial. If you don't want to be a powerlifter, simply use slightly higher repetitions (i.e. instead of 1-5 reps, use 5-10 reps, etc)
Sunday - Press + assistance (possibly a lighter press day)
Monday - Squat + assistance
Tuesday - off
Wednesday - Press + assistance (possibly a heavier BP day)
Thursday - off
Friday - Deadlift + assistance
Saturday - off
Question - How do I include speed work in the programs?
Buy
Practical Programming. He discusses this (and tons of other stuff) quite a bit.
Hey, I can't type out everything! Buy the book ya cheap bastid!
