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Old 05-09-2009, 07:37 AM
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Kinryoku Kinryoku is offline
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Join Date: Aug 2008
Posts: 100
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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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