HackTwat
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<center>[h=1]The WeighTrainer[/h][h=2]Training Variables: The Big Three[/h][h=4]by Ron Sowers[/h]</center>[h=4]Intro[/h]Everyone performing resistance training, always seems to be searching for the 'best parameters'. Volume, intensity, and frequency. We fear training too little and training too much. Somewhere in the blurred gray middle is the optimal dose. It can be very confusing, especially with 3 major parameters to adjust. Further, life's circumstances (stress, sleep, daily activity, etc.) can all change, which alters our recovery ability. What is optimal one week, or even one day, might be too much or too little the next.
[h=4]Methods of Solving the Dilema[/h]Different training methodologies solve, or attempt to solve this by nailing down as many of the variables as possible. This leaves less parameters to worry about. If you only have one adjustable variable, it makes life much simpler. For example,
[h=4]The Main Variables[/h]First, we can look to other successes to see which options even possibly work. Let's take one at a time.
[h=4]Nailing It Down for Real[/h]So how do we know what we should do? First, everyone must do some experimenting. See how 'you' respond to different variables. Your mind, your body, all of you. Do you enjoy it? If you do not enjoy your training, you will not put the effort forth, or stick to the program to even reap the benefits, no matter how well it 'could' work. What one needs to do, is pick a sane approach and perform that routine properly. Keep an eye on progress, how you feel, etc. Then, adjust one of the three main parameters as needed. Re-check results. Did it help? Did it hinder? No change even? From knowing the huge variety of methods used for success, instead of feeling confused, we should feel free. It's ok to train twice a week, it's ok to train once every 10 days. What ever works best IS best. The take home message is this: If anyone says you 'have to' do this or that to succeed, think if it's really true. Has everyone who ever succeeded, I mean EVERYONE, done this? If not, it's false information and should be disreguarded.
You may not be able to train at maximum levels. Train at YOUR optimum, set your program up so it works during all periods of your life. Don't be afraid to adjust as needed. Complete changes can ruin progress but adjustments that help you continue to progress are good. In fact, very rigid programs are one of the main reasons for so many failures with training. A rigid program dictates that no matter how you feel, or what your progress is like, you must stick to it. It becomes more imporant to perform it, than to make progress. We train for results, not to serve a program.
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[h=4]Methods of Solving the Dilema[/h]Different training methodologies solve, or attempt to solve this by nailing down as many of the variables as possible. This leaves less parameters to worry about. If you only have one adjustable variable, it makes life much simpler. For example,
- Heavy Duty: One set is most likley best. This solves volume. Train to failure. This solves intensity. This leaves frequency as your single variable. If progress slows, you have only to worry about frequency.
- Darden/Jones HIT: One set is most likely best. This solves volume. Twice a week is most likely best. This solves frequency. Train to failure sometimes, NTF others. This leaves intensity as your single variable. If progress slows, you have only to worry about adding 'less intense' workouts to your schedule.
- HG training: Cycling intensity is most likely best. This solves intensity. You start with 'easier' workouts and increase over a training cycle. Working your way up to a stalling point, then restarting. Abbreviated, lower frequency is most likely best. This solves frequency to a degree, but it's left open for you to find where you make best progress. Lower volume is most likely best, but it's put forth that anything from 1 to 5 sets has worked for many.
- Standard volume bodybuilding: Everything works, everything is a variable. It's all good; utter chaos.
[h=4]The Main Variables[/h]First, we can look to other successes to see which options even possibly work. Let's take one at a time.
- Intensity (to failure, or how close): Has anyone been able to increase their mass by training to failure? Yes, countless indiviuals have. And, on the flip-side, has anyone been able to increase their mass and strength while not training to failure? Again, yes, countless individuals have. The only question that remains, is how much intensity can you handle?
- Frequency: Same question, successes with once, twice, three times a week? Yes, yes, yes. Success with even less such as once per 10-14 days? Again yes. Frequency is a choice also. Making it fit your recovery seems to be the most important. Forcing less or more than you need will not increase the benefits of training, rather it will slow it.
- Volume: Low volume, high volume, or medium? All have worked for many. Do you have to use high volume? Obviously not as many have increased size and strength with very low volume.
[h=4]Nailing It Down for Real[/h]So how do we know what we should do? First, everyone must do some experimenting. See how 'you' respond to different variables. Your mind, your body, all of you. Do you enjoy it? If you do not enjoy your training, you will not put the effort forth, or stick to the program to even reap the benefits, no matter how well it 'could' work. What one needs to do, is pick a sane approach and perform that routine properly. Keep an eye on progress, how you feel, etc. Then, adjust one of the three main parameters as needed. Re-check results. Did it help? Did it hinder? No change even? From knowing the huge variety of methods used for success, instead of feeling confused, we should feel free. It's ok to train twice a week, it's ok to train once every 10 days. What ever works best IS best. The take home message is this: If anyone says you 'have to' do this or that to succeed, think if it's really true. Has everyone who ever succeeded, I mean EVERYONE, done this? If not, it's false information and should be disreguarded.
You may not be able to train at maximum levels. Train at YOUR optimum, set your program up so it works during all periods of your life. Don't be afraid to adjust as needed. Complete changes can ruin progress but adjustments that help you continue to progress are good. In fact, very rigid programs are one of the main reasons for so many failures with training. A rigid program dictates that no matter how you feel, or what your progress is like, you must stick to it. It becomes more imporant to perform it, than to make progress. We train for results, not to serve a program.
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