View Single Post
Old 08-30-2011, 03:56 PM   #2
Steven Low
Senior Member
Join Date: Mar 2007
Posts: 3,045

It works well integrated with higher level programming. Specifically in terms of dynamic or lighter days (I prefer not really going below 80% 1 RM or around 10 RM, but you can go down to 40-60% 1 RM depending on the exercise). Westside dynamic days are built around similar concepts.

Accelerated concentric tends to work fine up to a high level though.

Here's a little bit more about that (someone correct me if anything I say is incorrect):

For example, "volume days" tend to be a bit higher repetition and thus preferentially stimulate the muscles a bit more than the nervous system. However, "intensity days" tend to be a bit lower repetition and tend to work towards a 1-3 RM which focuses on developing the neurological aspect of strength. So in effect you are going to alternate focus to allow one system to recover a bit while you stress the other. This tends to lead to good gains.

Therefore, it's pretty much a very "basic" form of periodization. Light/heavy works exceptionally well for those in intermediate and advancing towards advanced type of lifting.

Programming in some respects carries a stigma that it's hard to understand, but in reality it's not really that hard to understand once you see the concepts underlying them.
Posts NOT intended as professional medical, training or nutrition advice.
Site // Bodyweight Strength Training Article // Overcoming Gravity Bodyweight Book

Last edited by Steven Low; 08-30-2011 at 05:55 PM.
Steven Low is offline   Reply With Quote