training

[colossus]

hi kerry

you advice training more heavy 5-6weeks so 2-3 more moderate.....on moderate weeks how should be the reps,sets,rest(how much)?and should I use hit technics?



thanks!"!

[colossus]

kk - I dont fully understand your question, is there a bit of this post missing mate?

[colossus]

i'm sorry kerry....would I like to know how do you recommend to periodize a training for an advanced bodybuilder?

[colossus]

kk - I'm not too sure but I think you are asking me about split routines, if you are, my advice is :-

Monday - Quads (front legs) Calves

Tuesday - Chest Biceps

Wednesday - Off

Thursday - Back Hamstrings (rear legs)

Friday - Shoulder Triceps

[colossus]

kerry

how many weeks should i train more heavy and how many weeks more light?how many reps in every phase?and how many reps to each bodypart?

how should i use the HIT technics?

thanks

[colossus]

kk - You should always train to failure to build strength and size (providing you are getting adequate rest and nutrition) but some bodybuilders who had injuries couldn't do this so because of their injuries did slightly higher reps than the normal 6-10 rep range and found they got a spurt of growth. This is because there are 2 types of muscle fibres, slow twitch which are used mainly in cv work (endurance) and these are called slow oxydative (SO) fibres and fast twitch fibres. The fast twitch, you can split those into 2 types (1) fast glycolitic (FG) and (2) fast oxydative glycolitic (FOG).

FG and FOG fibres can be stimulated to grow but SO will not grow. To stimulate FG fibres you have to train them for no more than approx 30 seconds and you are best to explode the positive movement and slowly control the negative movement and this is how most bodybuilders train and grow. As i said earlier some bodybuilders through injury had to drop the weight a little bit and do higher reps and they got a growth spurt, this is because the FOG fibres grow best with a rep range that lasts about 1 and a half minutes.

Coomon sense says if you want both sets of fast twitch fibres to get stronger and grow, you are best alternating your training between approx 30 second sets for a period of anything from 6-10 weeks and then for maybe 2-6 weeks again approx, higher reps, this will stimulate both types of fibres giving you maximum growth.

The heavy phase you need to do anywhere between (on your heaviest set to failure) 6-10 reps and on the second phase a rep range that will make the set last approx 60-90 seconds.

[colossus]

thank you kerry but second phase how many reps should i do??

[colossus]

kk - However many reps it takes to get to 60-90 seconds.

[colossus]

but how many percents should i diminish of the load of the first phase?

[colossus]

kk - I presume you are trying to ask me what poundages you should be lifting when you are doing a rep range between 60 and 90 seconds compared to what you fail at between 8-10 reps. How do I know? You have got to start working a few things out for yourself.

An example, if you fail at 10 reps with 100lbs then you decide to go onto the second phase which is 60-90 seconds, lets guess that a rep takes 3-4 seconds that means you are going to be doing 20-25 reps, try lets say 60lbs. If you only do 18 reps, so be it, if you do 28 reps, so be it.

It is not a precise science where you have to do exactly a set amount of reps.