Hi there,

As mentioned i did a second run with the heavy light medium system. i want to give a short overview of the results till now cause i promised so to anoop :

Diet is the same: I am 83kg and 17�  2000kcals non training days 3000kcals training days. week ends (sat,sun) off.

Programm: H L M 2x the week whole body.
Sets are straight sets. same weight for all sets. In the LAST set of each exercise there is no rep left in the tank.

Heavy: 3x3-5 reps 4 min rest
Light: 2x15-20 reps 1 min rest
Medium: 3x8-10 reps 2 min rest.

Duration now: 3 rotations (3xh 3xl 3xM)

Exercises: (same order each time)

squat (linear programming)
bench
lat pulldown to chest
dumbbell shoulder press
cabel row wide grip pronated
hyperextensions (1x15)
crunch (1x10-15)

The beginning and last weights (after 3 weeks) for the different rep ranges and exercises:

bench:
H: from 85x3x3 to 85x3x5
L: from 55x2x15 to 57,5x2x15
M: from 70x3x8 to 70x3x10

LAt pulldown to chest:
H: from 67,5x3x4 to 70x3x3
L: from 40x2x15 to 45x2x13
M: from 55x3x8 to 55x3x10

Shoulder dumbbell press:
H:30x3x3 to 30x3x5
L: 15x2x15 to 17,5x2x15
M:22,5x3x8 to 22x5x3x10

cabel row wide grip:
H:52,5x3x3 to 52x5x3x5
L: from 35x2x15 to 37,5x2x15
M: from 45x3x8 to 45x3x10

Well ok, but i must admit that the strength increase is really hard. I really have to concentrate on the reps out to get my Prs.

In my last programm i went to near failure on each set-i got damn strong but much too fast:5kg more each session in each set( !) was possible,but so i burned out in the 3rd week and overreached.

In this programm now the strength increases are quite small and hard to achieve. (IME). perhaps more workload/intensity is needed to push adaptions more?

Any advice for further is appreciated!

flo

Hi Flow,

If I am guessing it right, for example your bench went from ( 85kg)  3*3 to 3* 5, right?

anoopbal - 06 January 2011 11:09 PM

Hi Flow,

If I am guessing it right, for example your bench went from ( 85kg)  3*3 to 3* 5, right?

jup very hard to achieve the prs, but u got it right!

I think that volume is too low in any day(H/M/L)

Anatoly - 07 January 2011 09:36 AM

I think that volume is too low in any day(H/M/L)

ok. thx!

you mean the volume or intensity?

cause when i increase volume via straight sets on my days,the weight will get ligher too. 3x10 with 70kg vs 5x10 with approx 60kg and that will be quite light IMHO.

I mean volume as sets x reps

Anatoly - 07 January 2011 03:42 PM

I mean volume as sets x reps

what would be your further suggestion or concret idea?

i thought too that the load is perhaps too less. be it volume or intensity
perhaps i should change it to:

H: 3x3-5 to 4x2-4
M:3x8-10 to 4x6-8
L:2x15 to 3x10-12

flow - 07 January 2011 04:51 PM

i thought too that the load is perhaps too less. be it volume or intensity
perhaps i should change it to:

H: 3x3-5 to 4x2-4
M:3x8-10 to 4x6-8
L:2x15 to 3x10-12

H=15 reps
M=30reps
L=30reps
I think it’s simply not enough to elicit growth
I also think that you shouldn’t go below 6 reps event in heavy day

Anatoly - 07 January 2011 05:31 PM

flow - 07 January 2011 04:51 PM

i thought too that the load is perhaps too less. be it volume or intensity
perhaps i should change it to:

H: 3x3-5 to 4x2-4
M:3x8-10 to 4x6-8
L:2x15 to 3x10-12

H=15 reps
M=30reps
L=30reps
I think it’s simply not enough to elicit growth
I also think that you shouldn’t go below 6 reps event in heavy day

hm. i thought the general guideline for hypertrophy being 24-50 reps per session.

Anoopbal whats your take on this?

I would suggest to make one workout heavy - 3-4x5x6 + 1-2x12-15
and second light - 3-4x8-10

may be I would change the order: for example
I
upper - heavy
lower - light
II
lower - heavy
upper - light
something like this

I don’t understand why you changed from the last time. I think everyone recommended to keep it the same and tweak it a bit.

It is hard to say if it is enough without looking at other things. The starting strength model is pretty low volume (3 * 5) for heavy. medium and light for beginners. I do think that 3 reps is too low. Why don’t you stick with 5 reps?

What do you think is the problem? I am forgetting your last post and what you did and stuff.

anoopbal - 08 January 2011 02:41 PM

I don’t understand why you changed from the last time. I think everyone recommended to keep it the same and tweak it a bit.

It is hard to say if it is enough without looking at other things. The starting strength model is pretty low volume (3 * 5) for heavy. medium and light for beginners. I do think that 3 reps is too low. Why don’t you stick with 5 reps?

What do you think is the problem? I am forgetting your last post and what you did and stuff.

no prob.

I changed it, cause of the point that i just increased in the first 2 exercises in the old programm and stalled on the other exercises.
Even more (that was the last post in my old thread) i detected, that I didn´t really Pr´ed compared to the cycle before the old one: both have ended at max weight 85x6 for bench. (example).

That are the reasons, i didn´t do it for fun;).

Even more the current template is the one i reached 98,5kg with one year ago-so i thought it might be a good point to start with to get my old strength back. (remember i am at 83kg now)

I think it could be 2 problems:

1. too low calories . i am still at 3000kcals on training days and 2000 on off days. Remember i want to go for recomp.
2. too low intensity or volume.

Hi Flow,

1. Try bumping up your calories a bit. What is your bodyweight?
2. What do you mean by intensity? And how long have you been training?

anoopbal - 08 January 2011 09:48 PM

Hi Flow,

1. Try bumping up your calories a bit. What is your bodyweight?
2. What do you mean by intensity? And how long have you been training?

hi anop,my original decription is here:
http://www.exercisebiology.com/index.php/forums/viewthread/348/

1. As written in this thread 186cm height, 83kg and 17¿ kcals training days: 3000, non training 2000.
Last year i weighted 98,5kg and 23¿, and cutted down too fast, lost amount of fat but mass and strength too.

‘As mentioned is, that i want to go for recomp-so bunr fat and increase mass but that seems quite difficult (as i know) to achieve.

the programm i do know is the one i reaxched 98,5kg with, but perhaps cause of not “overfeeding§ the strength gains are slower than one year ago.

2. Training age about 10 years.
With intesnity i mean the average%of the 1rpm. not the efford.
Personally i regard this as more important than volume (if volume is already in a good range)
So if someone get used to a paramter, i would be more on the side in increasing intensity and remain the volume, than the other way around.

So if u stall (not overreaching,but really adapting to the workload) on 3x10 i would NOT move to 3x10-12+1x15 but to 4x6-8 for example.remain volume but increase the intensity

1. I think your calories looks fine.
2. I would do a bit more higher volume since you have been training for 10 years. You are doing a very high intensity of 3-5. And your starting weight should be much lower so that you can run the cycle for at least 4-6 weeks.

Are to staying away from failures on L & M days?