Why is a 14RM load too light for hypertrophy (or even strength for a non-elite lifter)?
If you look at Charlie’s GPP program and many others, sets of 8-12 are quite common and almost always had one or more reps left in the tank (making it ~a 14RM load). Even if you look at more traditional bodybuilding programs (pretty much the definition of hypertrophy oriented programs), that vast majority of their work (probably >95% of their total training loads) is well under 80% of 1RM (think about the regular use of 20 rep squats and things of that nature).
Hm, I feel the lifts are quite challenging though.
And I calculate it like this, if I can lift 100kg squat, and my 8RM is 75kg, I go 75*0,8=60kg for 8RM. Doesn’t that sound good?
Anyway, what lift should I do for my main lower body? Good mornings, split squat, wide stance squat? I don’t wanna develop the quads, just keep the strength and load the hams and glutes to get the ratio closer. Thoughts?
To complete 5x5 wouldn’t the %1RM be too low for the max strength phase? 5x5 is hard! Thats why I am planning to use 5x5 as SPP accum (3weeks)… plus I’m a jumper and am worried about weight gain.
If I’m well off and 5x5 should be used in the 7 week strength block please correct me!
The stated range was 8 reps, which would leave 6reps in the tank. Twelve reps would work with a 14RM, but not sets of 8.
Even if you look at more traditional bodybuilding programs (pretty much the definition of hypertrophy oriented programs), that vast majority of their work (probably >95% of their total training loads) is well under 80% of 1RM (think about the regular use of 20 rep squats and things of that nature).
Keep in mind he isn’t talking about an 80% load. He’s talking about 80% of an 80% load…about 64% of 1RM. My primary reason for posting was to point out that he didn’ need to make a double caclulation, just stick with % based off 1RM to avoid confusion.
Twenty rep widow makers as a final set not withstanding, bodybuilders, by and large, work in the 5-10 rep range and leave very few reps in the tank. Sets of 12 may work at 65%, but at the proposed 4 x 8, it is too light. I don’t know any bodybuilder that uses a 6 rep buffer.
Many people get good strength gains with the 5 x 5, as long as one or two sets are at 85% or greater. You can get some strength gainsusing a lesser load if you push closer to failure (1 or 2 rep buffer), but rep ranges of 5 or less using 85% or higher loads are the more effective. Again, this is general, and may not work well within your specific training program.
It seems a little light to me, but my main point was that there is no need for the double calculation. 60kg is a 60% load if your 1RM is 100kg. Adding the extra step may cause some confusion if readers miss that second step.
Okey, yeah that’s true! So what are your suggestions for the GPP (10reps) and Accum(8reps) phases with the loading %? Because 50-70% with 8-12reps is general for hypertrophy. So I believe this would work very well for me since I need some extra muscle bulk in the glutes and hams especially.
And what about the main lower body lift, any good suggestions that involve good training for hams and glutes? I think deadlift will be a bit too taxing for 5x5 after speed work, but how would Wide Stance Squats work for developing the posterior chain and just keeping the quads I already have?
If you’re incorporating this into a GPP as part of a sprint program, Charlie would be the one to ask. It will depend very much on your training level and how this will fit into your overall plan. For posterior chain, I like squats, box squats, RDL’s (performed explosively) and GHR’s. Wide stance does hit the glutes and hams a little harder than narrow stance, but again, ask sprinters here for their opinion, as some believe wide squats may effect sprint mechanics.
5 x 5 should work if you limit the number of exercises to two, and yes full deadlifts would be difficult and not high on my list for a sprinter.
Then what lift would you choose instead of Deadlifts for a few month of working out balances and improving performance(since I’m anterior pelvic tilt and quad dominant)? I’m getting a good box for the box squat, just don’t know when yet though.
I am from Bulgaria,my english is bad,but you understand me… the squad is very good exercise for all body,but this exercise is not so good for very hight people(188sm+…) deadlift to.because this exercises are very hard,they build big strenght,but are very dengerous when you do 2-4 reps,i have a problem with my back when i use deadlift,i do deadlift with 215kg x 4 reps because the position of my body is not like the position like somewone who is 172-179sm.its little difficult for me(i am 186) and just stop do deadlift,but i like do squad!!!
you dont thing this 5x5 are not to much?Take a bench press…if i do 5reps with 130kg this means for 1 set i do 650kg,for 5 set this is a 3 tons and 250kg(3.250)and this is for only one exercise…?
…And i want ask something.Why you do sets with weights 80%,how you build strenght with 80% of 8 reps or 14 i dont understand?,i do sets 100% of 3-15 dosnt mater how reps…but i do 100%…When i do 8 reps i do 8 and no more,for me this build very big strenght and muscles,only reps are important,the weightlifters do 1-3 reps and they not build muscles because they lift with CNS.The bulgarian coach Ivan Abajiev use this metod of lifting.We have one bulgarian lifter before who lift 3x bodyweight,yeah the bulgarians takes drugs but everyone on that level take,and Charlie now what do bulgarians(Seoul 1988-bulgarian scandal) http://www.youtube.com/watch?v=I0rH854eubg http://www.youtube.com/watch?v=nLNzd_FcThs http://www.youtube.com/watch?v=h3W3mG7EuNI
This are 3 videos…
I’m not a big fan of TUT or total load, I think reps per set and total reps are a better way to judge work load and intensity. I don’t think 5 x 5 is too much if its something like…
Full Warmup
5 x 70%
5 x 75%
5 x 75%
5 x 80%
4-5 x 85%
…And i want ask something.Why you do sets with weights 80%,how you build strenght with 80% of 8 reps or 14 i dont understand?,i do sets 100% of 3-15 dosnt mater how reps…but i do 100%…When i do 8 reps i do 8 and no more,for me this build very big strenght and muscles,only reps are important,the weightlifters do 1-3 reps and they not build muscles because they lift with CNS.The bulgarian coach Ivan Abajiev use this metod of lifting.We have one bulgarian lifter before who lift 3x bodyweight,yeah the bulgarians takes drugs but everyone on that level take,and Charlie now what do bulgarians(Seoul 1988-bulgarian scandal)
I think I agree with some of this, and maybe disagree with some. If by saying you do sets of 100% you mean train to failure every set, then I would say this will last for a short time and you will definitely overtrain. For hypertrophy or strength endurance, going to occasional failure is fine…I never purposely train to failure when doing max strength, although it happens if I miscalculate. I agree that not much mass is built with reps under 4, which is why I suggested doing both low rep sets and higher reps sets, or the 5 x 5 which is a comprimise between the two.
The whole point is to create a strength development plan that is consistent with your current strength and training age. It will change pretty much every year as you go up until the strength level is high enough that greater strength in that one lift would be unlikely to contribute to overall development any further.
but still don’t see why that grammatically would be wrong, it’s off topic anyway!