Deloading

[CaptainObvious]

So, going forward, do you plan to "deload" only on an as-needed basis, or will you work it into your overall program to periodically back off? I can see the merit in both approaches if you normally go hard in the gym.

I think I will be doing more of a partial deload rather than full, 3-5 days, every 8 weeks or so and see how that feels. I also plan to incorporate your torturous method a much slower reps on every movement for every set, and do fewer sets, so I do believe my workouts will be more difficult from an intensity level. We'll see how it all feels beginning next week.

 

[Frederick Foresight]

I think I will be doing more of a partial deload rather than full, 3-5 days, every 8 weeks or so and see how that feels. I also plan to incorporate your torturous method a much slower reps on every movement for every set, and do fewer sets, so I do believe my workouts will be more difficult from an intensity level. We'll see how it all feels beginning next week.

Let us know how it goes.

I know we discussed rep speed in the past, but what have you settled on presently in terms of rep cadence? I personally try to stay in the range of 6-8 seconds per rep, depending on the exercise, with the eccentric side being a bit slower than the concentric side of the rep. I'm not suggesting that's the "right" cadence for everyone (or anyone), but it feels right to me for now.

 

[CaptainObvious]

Let us know how it goes.

I know we discussed rep speed in the past, but what have you settled on presently in terms of rep cadence? I personally try to stay in the range of 6-8 seconds per rep, depending on the exercise, with the eccentric side being a bit slower than the concentric side of the rep. I'm not suggesting that's the "right" cadence for everyone (or anyone), but it feels right to me for now.

I don't think 6-8 seconds would be doable for me at present. I've been experimenting with an explosive move followed by 3-4 seconds, so it's probably 5 seconds max total. That feels like something I can manage for all sets and movements at this time.

 

[Frederick Foresight]

I don't think 6-8 seconds would be doable for me at present. I've been experimenting with an explosive move followed by 3-4 seconds, so it's probably 5 seconds max total. That feels like something I can manage for all sets and movements at this time.

Okay, but I think it's the explosive moves that will give you grief in the long run. Regardless, I hope you're focusing on proper form throughout.

Okay. I was just a bit concerned about a rep being characterized as explosive. By definition, an explosive rep employs momentum and therefore has more force at the beginning of the concentric phase and substantially less at the end of the concentric. I would think that a uniform distribution of force throughout the rep would maximize intensity, thereby optimizing results.* So I agree with you about the movement being controlled rather than jerky. Even so, a one-second concentric phase seems rather short for anything other than calf raises.

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* One researcher suggested that explosive lifts would likely recruit fewer muscle fibres due to momentum and that the diminished recruitment through most of the range of motion would be less effective for enhancing muscle function. (Johnston BD. Moving too rapidly in strength training will unload muscles and limit full range strength development adaptation: a case study. J Exerc Physiol 2005; 8: 36-45.)

Another study suggests that "persons should maintain steady force production throughout a range of motion and reduce external forces such as momentum; movements should be of a pace that maintains muscular tension, not explosive or ballistic in nature. Faster movements cause greater peaks in both muscular and ground reaction forces which likely transfer through joints and connective tissue, potentially causing injury."

http://ssudl.solent.ac.uk/3127/1/Evidence Based Resistance Training Recommendations.pdf

 

[CaptainObvious]

Okay, but I think it's the explosive moves that will give you grief in the long run. Regardless, I hope you're focusing on proper form throughout.

My form is probably the biggest area of improvement in the last year or so. Used to be rather sloppy.

 

[HobbyTrading]

Couple of things. One, I'm not returning from and injury, just some overall soreness and slight fatigued. Two, the way I understand 5/3/1, and correct me if I'm wrong, week one is doing the big movements, overhead press, bench, squat and dead-lift with 65%, 70%, and 75% of one rep max for sets, and only doing one big movement on any exercise day complimented by selected other isolation exercises of choice. That doesn't sound like all that much to me, especially week one. I will also not be doing deadlifts at all. I dunno, just seems like a good place to start.

I had a different image of the 5/3/1 method. I thought it to be 3 sets of 5 reps in the first week (using the appropriate weight to make this heavy), followed by 3 sets of 3 reps the second week (using the appropriate weight to make this heavy), etc. (see: https://www.t-nation.com/workouts/531-how-to-build-pure-strength ).
This is a training method focused on strength and relatively close to your 1RM. I personally don't like to be so close to my 1RM as that makes me more prone to get injuries. Your description of your training setup seems a better schedule, in my opinion.

 

[HobbyTrading]

I find it surprising that you would find yourself weaker after only a week away from the gym. That happens to me if I'm ever away for about 2 weeks or so, but I can't recall ever being weaker after only a week away from the gym, unless I also slept poorly the night before.

I know, but still that is my experience. If I'm away from the gym one week and on the following training use the exact same weights, sets and reps as on the last training before I get severe soreness. I consider this level of soreness unhealthy, so I rather do a small step back, restart a bit lighter and work my way up again.

 

[Frederick Foresight]

I know, but still that is my experience. If I'm away from the gym one week and on the following training use the exact same weights, sets and reps as on the last training before I get severe soreness. I consider this level of soreness unhealthy, so I rather do a small step back, restart a bit lighter and work my way up again.

I also get some soreness for a couple of days if I missed a couple of weeks. Not severe, but notable. But I rather like it, provided that it's only muscle soreness and not joint-related. Why would you think it's unhealthy? I do agree that, depending on how long someone's been away, it's good to get back incrementally, with a bit less intensity.

 

[HobbyTrading]

I also get some soreness for a couple of days if I missed a couple of weeks. Not severe, but notable. But I rather like it, provided that it's only muscle soreness and not joint-related. Why would you think it's unhealthy? I do agree that, depending on how long someone's been away, it's good to get back incrementally, with a bit less intensity.

There is a difference between soreness that feels good, or acceptable. And soreness which is clearly too much, feeling close to muscle damage. I don't want to play that close to the borderline, so I take it a bit easy and accept that it takes another week or so before I'm back to the weights I used previously. I don't mind that it takes time as I'm not in a hurry.

 

[Frederick Foresight]

There is a difference between soreness that feels good, or acceptable. And soreness which is clearly too much, feeling close to muscle damage.

That makes sense, although I personally haven't ever felt the latter. And you can feel such severe soreness after only one week of not working out? If so, I'm curious to know what your workout looks like.