Kenny Croxdale
Level 7 Valued Member
Starting Out Too Heavy"Start too light, progress too slow". Most coming to barbell training do the opposite: they pick heavier weights than they should, grind out ugly reps, and then are quick to want to add more. This results in no gains, injuries, and all around failure.
That is definitely a major issue with many lifters. The end result like you called it..."No gains, injuries and all around failure."
Ironically, when it occurs many lifter blame the program rather than accepting that they incorrectly inputted the program; "Garbage in garbage out".
Clarity On Starting Light
There nothing wrong with starting off a new program or exercise with something that is light.
The is a bit of an issue if you go to slow.
The General Adaptation Syndrome
This is the underlying mechanism behind Periodization Training.
In time the body adapts to a training program. When adaptation occurs, progress stops.
Many individuals stick with a program too long. The defining moment is when progress stop, you need to change something.
Training Age
The length of time you have been training (months, years) is one or the determinate factors for a Periodization Training Cycle.
Novice Lifter adapt slowly. They can perform the same program for 8 - 12 week before they need to change it. Training beyond this time period would be what I refer to as [progressing "too slow".
In other word, you weight increases is too conservative.
Advanced Lifter adapt quickly. The need to change their program about every 4 - 6 weeks.
New Training Cycles
Once a one Periodization Training Cycle is completed, the New Training Cycle need to start over with something that is light.
Doing so promotes...
Active Recovery
Research and anecdotal data have demonstrated that light training after pushing a Periodization Training Cycle to the limit or close to it evokes fast recovery than Passive Recovery; doing nothing.