Mr. Nobody
Level 4 Valued Member
Hi everyone!
What's the party line on the pro's and con's comparing these two programs for a newbie who "used to lift"?
I was thinking about doing this:
Day 1: Heavy Squat 5x5
Day 2: Heavy Bench 5x5, Chins/Lat Pulldown 5x5
Day 3: Heavy Deadlift 5x5
Day 4: light bench 4x5, chins/lat pulldown 4x5
Day 5: light squat 4x5
After reading ReLoad the closest setup to the above would look likes this:
Day 1: Heavy Deadlift 5x5, light bench 5x5, upper back
Day 2: Heavy Bench 5x5, light squat 5x5, abs
Day 4: Heavy Squat 5x5, light press 5x5, upper back
Day 5: Heavy Press 5x5, light deadlift 5x5, abs
So 40% more volume for lower body, +100% more volume for presses and a bit less volume for upper back.
Is ReLoad flat-out better? The extra work will probably yield more gains in the long run.
But the book mentions that this is not meant to be run long-term. Can someone explain that? Is there any information on how to run this set up for longer periods of time.
Faleev seems convinced that a bare bones program like his can work well long-term doing little extra work and building extra muscle mass using the same setup but with higher reps. Opinion on that? Would that work with ReLoad as well?
I guess the biggest downside using Faleev would be the lack of the overhead press? The biggest upside more recovery and shorter workouts?
I guess S&S twice a week could make up for the lack of overhead work and add some extra work for the posterior chain?
Here is some background information on me:
I am 30 y.o, 6'4'', 220lbs and out of shape. I "used to lift" and have worked up to the Simple standard and decent barbell lifts (~1xbw overhead press + 2xbw squat) in the past. But after 3 years of being a lazy couch potato with lots of bad habits my performance has gone down a lot. I am actually a bit lighter than I was and still look "in shape" when wearing clothes. But most my muscle mass has been replaced by fat (I was surprised when I saw the results on the scale because I look a lot fatter than I used to ) and I honestly struggled with the TGU using the 16kg KB when I started working out again over the holidays.
Anyways, my goal for 2020 is to go down to 200lbs bw and work up to 200/300/400 in the 3 powerlifts. In addition to barbell lifting I will do steady state cardio (running) for at least 3x30 minutes per week to help with weight loss. Nutritional guidelines will be a simple 1lbs of veggies and stake per day + carbs to meet my caloric needs.
I hope everyone had a good start into 2020 and thanks for helping!
What's the party line on the pro's and con's comparing these two programs for a newbie who "used to lift"?
I was thinking about doing this:
Day 1: Heavy Squat 5x5
Day 2: Heavy Bench 5x5, Chins/Lat Pulldown 5x5
Day 3: Heavy Deadlift 5x5
Day 4: light bench 4x5, chins/lat pulldown 4x5
Day 5: light squat 4x5
After reading ReLoad the closest setup to the above would look likes this:
Day 1: Heavy Deadlift 5x5, light bench 5x5, upper back
Day 2: Heavy Bench 5x5, light squat 5x5, abs
Day 4: Heavy Squat 5x5, light press 5x5, upper back
Day 5: Heavy Press 5x5, light deadlift 5x5, abs
So 40% more volume for lower body, +100% more volume for presses and a bit less volume for upper back.
Is ReLoad flat-out better? The extra work will probably yield more gains in the long run.
But the book mentions that this is not meant to be run long-term. Can someone explain that? Is there any information on how to run this set up for longer periods of time.
Faleev seems convinced that a bare bones program like his can work well long-term doing little extra work and building extra muscle mass using the same setup but with higher reps. Opinion on that? Would that work with ReLoad as well?
I guess the biggest downside using Faleev would be the lack of the overhead press? The biggest upside more recovery and shorter workouts?
I guess S&S twice a week could make up for the lack of overhead work and add some extra work for the posterior chain?
Here is some background information on me:
I am 30 y.o, 6'4'', 220lbs and out of shape. I "used to lift" and have worked up to the Simple standard and decent barbell lifts (~1xbw overhead press + 2xbw squat) in the past. But after 3 years of being a lazy couch potato with lots of bad habits my performance has gone down a lot. I am actually a bit lighter than I was and still look "in shape" when wearing clothes. But most my muscle mass has been replaced by fat (I was surprised when I saw the results on the scale because I look a lot fatter than I used to ) and I honestly struggled with the TGU using the 16kg KB when I started working out again over the holidays.
Anyways, my goal for 2020 is to go down to 200lbs bw and work up to 200/300/400 in the 3 powerlifts. In addition to barbell lifting I will do steady state cardio (running) for at least 3x30 minutes per week to help with weight loss. Nutritional guidelines will be a simple 1lbs of veggies and stake per day + carbs to meet my caloric needs.
I hope everyone had a good start into 2020 and thanks for helping!