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Gammal 2018-11-10, 12:57   #1
Arms of Peace
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Reg.datum: Mar 2018
Inlägg: 16
531 för hypertrofi?

Vad tycker ni om att använda 531 progression som bas i ett hypertrofi program? Är det bortkastad tid när målet är att bygga endast? Vore det bättre att köra någon form av progression, där de flesta av sätten tas till eller nära failure?

Exempel på en sådan progression från forum.bodybuilding:

Setup:

1. Choose which lifts you are going to apply progressive overload to. Usually this is the main compound lift for each bodypart (but doesn't have to be).

2. Select a high and low rep number that can be done for that exercise. E.g. squats 5-12, pullups 6-15, deadlifts 3-7

3. Estimate a starting weight for each exercise that you think you could easily get your high end rep number with

4. Initially, your rep target for each exercise is the highest number in the range of reps you chose


Running with it:

1. The first time you use a given weight, in the first set do as many reps as you can with good form, stopping 2 reps short of failure -or when you reach your rep target, whichever comes sooner

2. For your remaining sets, do as many reps as you can with good form until you reach an RPE 9 or 10 (depending on how safe the exercise is near failure). It's normal for rep count to drop set by set. You don't even have to count, just keep going until you are close to failure.

3. Next time you do this exercise, add 1 rep to what you got last time (it's fine if your RPE gets closer to 10). Do the remaining sets in the same way as before

4. Keep doing this until you reach your rep target. Then increase the weight and go back to (1).

5. If you cannot achieve your target reps, reduce your rep target but you should still increase the weight and go back to (1).

6. Once your rep target reaches your bottom rep number for that exercise, take a few days off from doing any exercises for that bodypart, maybe select different exercise variants and start again from the high rep number…


Troubleshooting:

1. If you don't think you are progressing with a particular exercise - and you aren't feeling badly fatigued then consider adding an extra set to that exercise or a related accessory

2. If you have a "bad day" and your performance is way below par, consider a reactive deload. This means taking about 25% off the bar and doing the remaining sets as fast/explosive triples. Or avoid doing the remaining sets altogether (deadlifts!)

3. If you are feeling consistently fatigued and performance is affected across the board, consider taking a volume deload - for the next week just do the first set of all your main lifts using the current weight or a weight that is 1-2 increments lower. You may need to reduce the total number of sets you are doing if you think this is what caused the overreaching.

4. If you develop joint issues, prematurely end the cycle for this exercise (don't keep dropping your rep target). Perhaps take a few days off training this bodypart and reset to higher reps.


EXAMPLE:

For the squat, you think that you can get 12 reps with 200lbs. You think you need 3 sets in a squat session...
Set rep target at 12 reps...

Workout 1:
- first set (RPE 8) 11 reps x 200lbs
- second set (RPE 9) 9 reps x 200lbs
- third set (RPE 9) 7 reps x 200lbs

(only first set shown from here on in)

Workout 2: 12 x 200 -- target reached! Add weight next time
Workout 3: 10 x 205 (RPE 8)
Workout 4: 11 x 205
Workout 5: 12 x 205 -- target reached
Workout 6: 9 x 210 (RPE 8.5)
Workout 7: 10 x 210
Workout 8: 11 x 210
Workout 9: 11 x 210 -- could not get 12 reps... reduce rep target to 11 reps.
Workout 10: 8 x 215 (RPE 8.5)
Workout 11: 9 x 215
Workout 12: 10 x 215
Workout 13: 11 x 215 -- target reached!
Workout 14: 8 x 220 (RPE 9)
Workout 15: 7 x 220 -- what the hell? Reactive deload: do remaining sets as 3 x 165 fast reps
Workout 16: 9 x 220
etc...

You can adjust the RPE you use the first time you use a weight to increase or decrease the length of the 'ramp ups' to your rep target. The more advanced you become, the lower the RPE you'll have to start from.
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Gammal 2018-11-13, 18:12   #2
oldman
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Reg.datum: Apr 2018
Inlägg: 232
Texten talar ju för sig själv. 10-12 reps inte 5-3-1.
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