I have been training for strength recently. Max-Stim is sweet for this. However, I find myself not gaining when I try to lift heavy for 20 reps every 48 hours. I am interested in trying to mix in a 'power' workout every other workout. So basically I would be training 3x a week. Training only 3 movements- squat, military press and pull ups. Workout A would be a 'heavy' workout ar 90% of my 1RM x 20 reps max-stim style. Workout B would be a 'power' workout with 50-60% of my 1RM doing 25 reps in sets of 3. I'd be especially interested in Aarons opinion. Monday Squat (heavy) Mil Press (light) Pull Ups (heavy) Wednesday Squat (light) Mil Press (heavy) Pull Ups (light), unweighted Fri Squat (heavy) Mil Press (light) Pull Ups (heavy)
Instead of completely resting a muscle group, you keep the frequency up but not the load being lifted... Hmm, and you are also working with 65-90% of your 1RM. It seems like a mix between HST and SST. With Max-Stim, I am sure you will have some strength gains. It seems interesting Style!
I've been working on a similar idea, tried it for a bit but got injured (not lifting related, fell down the damn stairs) and had to lay off. I had four days planned, this is how it went. Day 1: Dynamic Effort for Chest and Back / Maximum Effort for Legs. Dynamic Effort is the power/50-60% 1rm work from West Side. Maximum Effort I did 3 sets 8 rep work, 3 sets 3 rep work. Dropped to two sets because volume seemed heavy to me. Day 2: Max Stim method for Chest and Back Day 3: Dynamin Effort Legs / Maximum Effort for Chest and Back, same basic set up as the other day. Day 4: Max Stim for legs. Here was the workout all told: Day 1 Bench 20X2 DE Row 20X2 DE Dead Lift 3X8,3X3 ME Calf Raises 3X8,3X3 ME Lunges 3X8,3X3 ME Day 2 Bench 20 reps, MS style Row 20 reps, MS style EZ Bar Curl 20 reps, MS style Triceps Extensions 20 reps, MS style Day 3 Squat 20X2 DE Flies 3X8,3X3 ME Military Press 3X8,3X3 ME Lat Pull Downs 3X8,3X3 ME Rack Pulls 3X8,3X3 ME Shrugs 3X8,3X3 ME Day 4 Squat 20 reps, MS style Ham Curl 20 reps, MS style Calf Raises 20 reps, MS style Repeat Basically as long as you get two days in per week you've hit the whole body twice. I tried leaving 1 day between each workout. It's doable, maybe when I was younger I could have kept it up. Two in between worked better for me, especially given the fatigue management of the MS days. You end up working at a very high intensity as determined by average load used vs 1RM, but with the fatigue management and the alternating Dynamic Effort days it was really managable. Edit: As usual, I've got it in a spreadsheet if anyone wants to give it a shot.
<div> (Totentanz @ Jun. 26 2007,17:10)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Xahrx, I'd like a copy of that spreadsheet. Sounds interesting. totentanz at gmail dot com</div> Sent. If you need help operating the sheet let me know. Should be fairly self explanatory though once you see it.
Very nice. I've been just kind of working out aimlessly, but now I'm getting more time to actually follow a program. I'm 99% sure that I'm going to use this, though I'll have to find some maxes first. I'll make a log for it, should be very interesting.
Oh, to be specific, I meant I'll be doing your WS-MS hybrid. This is a very nice spreadsheet, all kinds of great stuff on it. I'd encourage everyone to get a copy while xahrx is offering.
Both sent. Enjoy. As a note, you can use whatever weight you want and plug in your max at the top, and it should pretty accurately figure your maxes for the listed rep ranges. It's been a while, I honestly forgot the details of how I worked it out, but I think it's the same formula the weight calculators on exrx use.
I may not try this for some time as I have many new routines to try: Dual Factor HST, 5x5 SST, 912 HST... However, I am interested in this spreadsheet of yours xahrx. colby2152 at gmail dot com
<div> (xahrx @ Jun. 26 2007,17:24)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div> (Totentanz @ Jun. 26 2007,17:10)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Xahrx, I'd like a copy of that spreadsheet. Sounds interesting. totentanz at gmail dot com</div> Sent. If you need help operating the sheet let me know. Should be fairly self explanatory though once you see it.</div> Me, too, pleez! Culver1950 at yahoo Thanks much!
Both sent. I guess I should say my favorite is the Dual Factor II Workout with a clean and press instead of the current entry for military press. I like it because I configured it to calculate a switch to 3x3 whenever you feel the volume is getting to heavy, and then you can go back again to 5x5 when you feel you've peaked, maybe drop back a workout or two and see if you can start heading up again.
