Structural Versus Randomized Training Concepts

[Phil]

Structural Versus Randomized Training Concepts
By Charles Staley





Your Complete Video Guide To Escalating Density Training...

[GetStronger09]

Simply create 6 different loading protocols, such as:
-5x5/80%/3 minutes rest between sets
-6x2/90%/5 minutes rest between sets
-3x10/70%/2 minutes rest between sets
-10x3/85%/4 minutes rest between sets
-2x20/60%/2.5 minutes rest between sets
-1x5/85%

Taking into consideration that I am 47 (slow recovery etc). I can lift 305 lbs for 5 reps doing deadlifts. (this translates to a 1RM of 343 lbs. It also translates to 240 lbs which is 70% of my 1RM)

Is it safe to do 3 sets of 10 reps as noted above at 70% of my 1RM and not end up overtraining?

[Phil]

Originally Posted by GetStronger09

Taking into consideration that I am 47 (slow recovery etc). I can lift 305 lbs for 5 reps doing deadlifts. (this translates to a 1RM of 343 lbs. It also translates to 240 lbs which is 70% of my 1RM)

Is it safe to do 3 sets of 10 reps as noted above at 70% of my 1RM and not end up overtraining?

That very much depends on the individual and you also have to take into account when your trying to figure out a 1RM based off a 5RM ther is going to be a LARGE margin for error.

But 10x3 at 70% none the less is a nice very cautious place to start and NO should not in and of itself lead to over training. You should be able to easily progress from there.

Over training I think you are giving to much respect. it takes a LOT more then one even VERY hard session to become over trained

[GetStronger09]

Originally Posted by Phil

That very much depends on the individual and you also have to take into account when your trying to figure out a 1RM based off a 5RM ther is going to be a LARGE margin for error.

But 10x3 at 70% none the less is a nice very cautious place to start and NO should not in and of itself lead to over training. You should be able to easily progress from there.

Over training I think you are giving to much respect. it takes a LOT more then one even VERY hard session to become over trained

Thanks for your input Phil.

Part of the reason why I am so anal about overtraining is that I always seem to overtrain when I am feeling strong and good. I started strength training in February 2008 and ended up overtraining for a whole year till about April this year. How do I know I was overtraining? I was making little to no progress, all my lifts had stalled - I could not bench more than 155 lb and my joints and tendons were constantly aching and hurting.

If I had not been so motivated I would have quit a long time ago. Fast forward to today - I posted a very long thread here and a coach on there made it very clear to me what overtraining was and suddenly I could see some light at the end of the tunnel.

That's why I am always questioning myself now about overtraining as I tend to want to do that (thinking in my mind that the more I do, the greater my progress would be. I am too impatient and that's my downfall).

Lastly, doing too much volume on the deadlifts is a guaranteed way to overtrain - hence my caution.

[Phil]

Thats good, but you also cant be to tentative. You have to push the envelope and should over reach to make progress, then know when to back off walk away thats what takes discipline.

[charles]

To add to Phil's comments:

1) "Overtraining" is a popular term but not necessarily an actual state. For example, there's no test for overtraining

2) If overtraining does in fact exist, it can be avoided by:

• Adequate sleep & nutrition (specifically, caloric load), and...

• Avoiding low-performance workouts and/or "junk sets." If it's "not in the cards" on a given day, don't beat a dead horse, come back to fight another day. Good performance = high state of recovery & trainability. Poor performance = inadequate recovery & low trainability

Originally Posted by GetStronger09

Taking into consideration that I am 47 (slow recovery etc). I can lift 305 lbs for 5 reps doing deadlifts. (this translates to a 1RM of 343 lbs. It also translates to 240 lbs which is 70% of my 1RM)

Is it safe to do 3 sets of 10 reps as noted above at 70% of my 1RM and not end up overtraining?

[statisticool]

Hi,

Re: Structural Versus Randomized Training Concepts, great article!

Some things I've personally noticed that are sticking points with people accepting randomized exercise, are

-confusion between randomness (using a pseudo random number generator to select exercises/schemes) and variety (just doing a lot of different stuff)

-confusion by equating "random" with "uniformly random/equal probability" or "chaotic/totally unpredictable"

-confusion about what can/should be randomized

-using obsolete tools for randomization


Justin
statisticool . com / weightedexercise.htm