Barbell Waves of strength

[Strengthadict]

Hi. I have some questions about the Soviet style of training "Waves of Strenght".

1: What is the logic of decoupling volume and intensity? In other words: How is decoupling of volume and intensity curves designed?
2: What would be the ideal duration of a macrocycle to maximize strength gains?

Thank you.

 

[Anna C]

Hi. I have some questions about the Soviet style of training "Waves of Strenght".

1: What is the logic of decoupling volume and intensity? In other words: How is decoupling of volume and intensity curves designed?
2: What would be the ideal duration of a macrocycle to maximize strength gains?

Thank you.

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If you read the "About Plan Strong, Plan Strong Results, and FAQs" on that page, that may help answer your questions. I haven't been to Plan Strong so that's about all I can provide.

 

[Bauer]

1: What is the logic of decoupling volume and intensity? In other words: How is decoupling of volume and intensity curves designed?

I think it is usually described as having been developed inductive/empirical and not deductive. Thus, it was derived from thousands of data points from successful lifters without knowing why it works. But the general idea is that most things in nature do not develop in linear and gradual fashion, but with sharp steps and in a wave like fashion.

Therefore, decoupling volume and intensity probably serves to keep the stimulus non-predictable, helping to continue adaptations.
However, I think there are red flags, like you should never go beyond your capabilities just for the sake of it. Further, high intensities are limited to few attempts per cycle.

2: What would be the ideal duration of a macrocycle to maximize strength gains?

The examples I have seen were usually four week blocks, mostly repeated for as long as one wishes and continues to see gains. In "the System" it is used all year round, albeit with different total volume pre-season and in-season.

Edit: and welcome to the forum!

 

[Strengthadict]

I think it is usually described as having been developed inductive/empirical and not deductive. Thus, it was derived from thousands of data points from successful lifters without knowing why it works. But the general idea is that most things in nature do not develop in linear and gradual fashion, but with sharp steps and in a wave like fashion.

Therefore, decoupling volume and intensity probably serves to keep the stimulus non-predictable, helping to continue adaptations.
However, I think there are red flags, like you should never go beyond your capabilities just for the sake of it. Further, high intensities are limited to few attempts per cycle.


The examples I have seen were usually four week blocks, mostly repeated for as long as one wishes and continues to see gains. In "the System" it is used all year round, albeit with different total volume pre-season and in-season.

Edit: and welcome to the forum!

Thank you very much Bauer for taking the time to answer my question.