We humans do like to overcomplicate things.
In my experience it’s because of these reasons:
– Complexity carries the idea of it being ‘better’
– It provides the perfect excuse to fail
Sometimes stripping things back to a simple form can yield far more results than people would like.
Yes, getting better results in whatever goal isn’t what everyone wants.
Many like pretending, playing at training all so that they can gain some desired attention and also any pandering they need.
If this is you, fair enough.
However if you’re someone who wants to move forwards physically, mentally and in life then wha tis written below will take away the stress of deciding upon a training protocol.
This works for the larger majority of people.
While it’s not perfect, because nothing ever is, the key point is this – it works provided you do.
The Protocol – Heavy Set & Back Off
Work to a heavy set of the following:
Weeks 1-3: 10 reps
Weeks 4-6: 8 reps
Weeks 7-9: 6 reps
Take 80% of the top weight for the day, hit these back-off rep numbers in as few sets as possible:
Weeks 1-3: 50 reps
Weeks 4-6: 40 reps
Weeks 7-9: 30 reps
Perform this on one or two main lifts for the day.
For accessory work your aim for all weeks is as follows:
– 50 reps total in 3 sets or less.
Here is an example day:
A1 – RDL x10 > Back Off – 80% x50 total reps
B1 – Bent Over Row x50 reps
C1 – Curl x50 reps
The goal for each week of the three week wave is to either repeat the same numbers with top set being easier and the back ff reps taking less sets (or less rest, etc).
Over time you may choose to change the top set rep choice and the amount of back off reps, that’s cool because the overall ethos of the protocol is this –
Work to a heavy set, then take weight of and do reps.
Simple, effective, brilliant.