In my opinion, finding the right physiological training state is the key to success regardless of the lifting program that is used. The right physiological training state is largely based on training with the right amount of effort. In the beginning, just about any training program will produce some degree of results, however, keep in mind that your body does not have an endless adaptive reserve. What does this mean? It means that it will eventually become difficult to keep gaining strength and muscle size. When gains slow down or stop, you must start thinking in terms of the optimum level of effort instead of the maximum level of effort.
In the last article, I discussed an approach that can help you zero in on the right level of effort when using a linear progression scheme where weight is increased every workout. I left off with the following example of nine successive squat workouts that grow progressively heavier:
3 progressively heavier workouts with 8 reps
1st workout: 2 or 3 sets x 8 reps @ 255 pounds = 1st point of intensity
2nd workout: 2 or 3 sets x 8 reps @ 260 pounds = 2nd point of intensity
3rd workout: 2 or 3 sets x 8 reps @ 265 pounds = 3rd point of intensity
3 progressively heavier workouts with 5 reps
4th workout: 2 or 3 sets x 5 reps @ 275 pounds = 1st point of intensity
5th workout; 2 or 3 sets x 5 reps @ 280 pounds = 2nd point of intensity
6th workout: 2 or 3 sets x 5 reps @ 285 pounds = 3rd point of intensity
3 progressively heavier workouts with 3 reps
7th workout: 2 or 3 sets x 3 reps @ 290 pounds = 1st point of intensity
8th workout: 2 or 3 sets x 3 reps @ 295 pounds = 2nd point of intensity
9th workout: 2 or 3 sets x 3 reps @ 300 pounds = 3rd point of intensity
If you didn’t read the last article, you may be wondering what is meant by the first, second, and third point of intensity at the end of each workout listed. The three points of intensity refer to three levels of intensity for a given rep range. For example, if eight reps were being used, you would do three progressively heavier workouts with eight reps. The amount of weight that you use is based on the maximum amount of weight that you can handle for eight reps using a steady even rep pace for all eight reps without slowing down your rep pace at the end of the set (getting this right is the key to working out at the right level of effort). Once you have found the right amount of weight, you have established the weight you will use for your second workout with eight reps. The first workout should be two to three percent lighter than the second workout, and the third workout should be two to three percent heavier than the second workout. The same system would be used when figuring out how much weight to use for three workouts with five reps, and three workouts with three reps.
Variations
If you do three workouts per week, the nine progressively heavier workouts will take three weeks to complete. However, there are many variations of this progression. Some of these variations are what I would like to discuss in this article.
One variation would apply to those who would rather work each lift or each body part twice per week rather than three times per week. In this case, the nine workouts listed at the start of the article could be grouped into a six week training plan as follows:
Week 1
1st workout: 2 or 3 sets x 8 reps @ 255 pounds = 1st point of intensity
2nd workout: 2 or 3 sets x 8 reps @ 260 pounds = 2nd point of intensity
Week 2
1st workout: 2 or 3 sets x 8 reps @ 265 pounds = 3rd point of intensity
2nd workout: 2 or 3 sets x 8 reps @ 265 pounds = 3rd point of intensity
Week 3
1st workout: 2 or 3 sets x 5 reps @ 275 pounds = 1st point of intensity
2nd workout: 2 or 3 sets x 5 reps @ 280 pounds = 2nd point of intensity
Week 4
1st workout: 2 or 3 sets x 5 reps @ 285 pounds = 3rd point of intensity
2nd workout: 2 or 3 sets x 5 reps @ 285 pounds = 3rd point of intensity
Week 5
1st workout: 2 or 3 sets x 3 reps @ 290 pounds = 1st point of intensity
2nd workout: 2 or 3 sets x 3 reps @ 295 pounds = 2nd point of intensity
Week 6
1st workout: 2 or 3 sets x 3 reps @ 300 pounds = 3rd point of intensity
2nd workout: 2 or 3 sets x 3 reps @ 300 pounds = 3rd point of intensity
Notice that third point of intensity is always repeated in the above six week workout schedule. This is only one variation of the nine workouts listed at beginning of this article.
Do the Same Workout for A Week
A second variation would be to do the first workout two or more times during the first week. Then do the second workout throughout the second week. The third workout would be repeated for the desired number of workouts throughout the third week and so on. If each workout were done two or more times during the corresponding week, it would constitute a nine week training cycle as follows:
Week 1: Do the following workout two or more times per week
1st workout: 2 or 3 sets x 8 reps @ 255 pounds = 1st point of intensity
Week 2: Do the following workout two or more times per week
2nd workout: 2 or 3 sets x 8 reps @ 260 pounds = 2nd point of intensity
Week 3: Do the following workout two or more times per week
3rd workout: 2 or 3 sets x 8 reps @ 265 pounds = 3rd point of intensity
Week 4: Do the following workout two or more times per week
4th workout: 2 or 3 sets x 5 reps @ 275 pounds = 1st point of intensity
Week 5: Do the following workout two or more times per week
5th workout; 2 or 3 sets x 5 reps @ 280 pounds = 2nd point of intensity
Week 6: Do the following workout two or more times per week
6th workout: 2 or 3 sets x 5 reps @ 285 pounds = 3rd point of intensity
Week 7: Do the following workout two or more times per week
7th workout: 2 or 3 sets x 3 reps @ 290 pounds = 1st point of intensity
Week 8: Do the following workout two or more times per week
8th workout: 2 or 3 sets x 3 reps @ 295 pounds = 2nd point of intensity
Week 9: Do the following workout two or more times per week
9th workout: 2 or 3 sets x 3 reps @ 300 pounds = 3rd point of intensity
Individual Differences and Adjustments
I want to point out that no two people are the same. Different people respond better to different training frequencies, different amounts of sets, and different intensities. I personally prefer three or more workouts per week for each lift. Benching and squatting twice per week doesn’t cut it for me, but that’s just me. You might do best by working each exercise only once per week. You may also find that your best results come from focusing more on one point intensity and that you need to do more sets or less sets than the amount of sets I listed. If you need to adjust a workout scheme in order to get better results, do whatever is needed for best results.
A final factor that I have found that varies greatly among lifters is the way in which they do warm up sets before doing their work sets. Some do a minimal amount of warm up sets and warm up with low reps; others do an extensive warm up consisting of tons of sets and reps. Some prefer a minimal warm up when working out in the eight rep range and switch to a far more extensive warm up when working out in the three rep range. You must find what works for you and let results be your guide. Best of training to you.