liquidboi69
03-05-2009, 01:15 AM
Hello,
I am currently training on a weekly cycle of the Russian conjugate method. One week max effort method, one week repetitive effort method. I have a few questions:
Question 1
-----
Is it better to pyramid up on 3 week cycles instead of strait out switching back and fourth? For example:
REM WEEKS
Week 1: 12reps x 3sets (70% 1RM)
Week 2: 10reps x 3sets (75% 1RM)
Week 3: 8reps x 3 sets (85% 1RM)
MEM WEEKS
Week 4: 6reps x 4 sets (90% 1RM)
Week 5: 4reps x 6 sets (95% 1RM)
Week 6: 3 reps x 8 sets (95% 1RM)
Week 5: active rest/light GPP work.
Week 6: repeat from beginning
vs
Week 1: 10reps x 3 sets (75% 1RM)
Week 2: 5reps x 5sets (90% 1RM)
Week 3: 10reps x 3 sets (75% 1RM)
Week 4: 5reps x 5sets (90% 1RM)
repeat
The above isn't for ALL exercises...only for the power lifts.
Question 2
----
However, I'm wondering if it's it advisable to do only 1 MEM exercise per workout? I work out 5x/week, and I want to do 3MEM exercizes in one day, every other day.
For example:
3x MEM CHEST DAY: Max effort Flat bench, Incline Bench, Decline Bench
(another example)
3x MEM BACK DAY:Max effort rows, deadlifts, pullups.
vs
1x MEM CHEST DAY: Only flat bench (incline and decline become 8rep x 3 set exercises.)
1x MEM BACK DAY: Max effort deadlifts only
Question 3
----
Do I need to cycle my MEM exercize every time I hit a new MEM cycle? Say...change flat bench to floor press?
Any input would be appreciated. Thanks.
I am currently training on a weekly cycle of the Russian conjugate method. One week max effort method, one week repetitive effort method. I have a few questions:
Question 1
-----
Is it better to pyramid up on 3 week cycles instead of strait out switching back and fourth? For example:
REM WEEKS
Week 1: 12reps x 3sets (70% 1RM)
Week 2: 10reps x 3sets (75% 1RM)
Week 3: 8reps x 3 sets (85% 1RM)
MEM WEEKS
Week 4: 6reps x 4 sets (90% 1RM)
Week 5: 4reps x 6 sets (95% 1RM)
Week 6: 3 reps x 8 sets (95% 1RM)
Week 5: active rest/light GPP work.
Week 6: repeat from beginning
vs
Week 1: 10reps x 3 sets (75% 1RM)
Week 2: 5reps x 5sets (90% 1RM)
Week 3: 10reps x 3 sets (75% 1RM)
Week 4: 5reps x 5sets (90% 1RM)
repeat
The above isn't for ALL exercises...only for the power lifts.
Question 2
----
However, I'm wondering if it's it advisable to do only 1 MEM exercise per workout? I work out 5x/week, and I want to do 3MEM exercizes in one day, every other day.
For example:
3x MEM CHEST DAY: Max effort Flat bench, Incline Bench, Decline Bench
(another example)
3x MEM BACK DAY:Max effort rows, deadlifts, pullups.
vs
1x MEM CHEST DAY: Only flat bench (incline and decline become 8rep x 3 set exercises.)
1x MEM BACK DAY: Max effort deadlifts only
Question 3
----
Do I need to cycle my MEM exercize every time I hit a new MEM cycle? Say...change flat bench to floor press?
Any input would be appreciated. Thanks.