Intensity vs Frequency in Regards to S&S

John Morgan

Level 3 Valued Member
Hello everyone I'm a new member here and wanted to reach out to hear your thoughts on something that I've been wondering since completing the simple time standard.

My question is, for GPP, is it better to maintain timeless simple at a higher frequency practicing 5-6 days a week or pursue sinister practicing only 2-4 times a week? Or a mix of both intense and less intense days practicing 5-6 days a week.

I remember seeing a reply by @AlCiampa to a question similar to this where he noted that he believes that moving beyond simple extends into more of a specialized program. I'm unable to find it but thought it was an interesting and would like to hear the reasoning behind it.

My goal is GPP and would like to train as frequently as possible. My ego would like to conquer sinister but I'm not sure if the risk (recovery, less practice, more specialized, longer sessions) is worth the reward (lifting heavy s***) vs just maintaining simple and getting to practice nearly daily which provides many benefits.

I've been a big fan of the SF ecosystem for the last 3-4 years and appreciate all the the knowledge that is shared here. Your replys are welcome and I appreciate any input. Thanks!
 

Masangkay

Level 1 Valued Member
For GPP... stick with owning timeless Simple. The whole point of GPP is to provide the foundation upon which you stack specialization. Pursuing Sinister most certainly constitutes specialization which at the very least implies changes in volume and intensity along the path to your goal. IMO, you can still pursue Sinister while training every day, it just requires manipulation of the daily volume and intensity or even the variation of the lifts in order to not dig too deep into your recovery.

Know this, however: the greater your maxes climb, the longer your training cycles will be and the more you will need "hard" days in order to realize progress. And "hard" days implies the need for "easy" days in order minimize impacts to recovery. The greatest takeaway I have taken from Pavel's latest writings is that recovery - whether between sets or between training days - deserves more attention than contemporary programming has given it. Training every day is perfectly fine as long as you bound what "training" means each day so as to keep recovery protected.
 

Nacho

Level 5 Valued Member
I asked basically the same question a while ago and got some awesome answers in my opinion.

 

pet'

Level 8 Valued Member
Hello,

My question is, for GPP, is it better to maintain timeless simple at a higher frequency practicing 5-6 days a week or pursue sinister practicing only 2-4 times a week? Or a mix of both intense and less intense days practicing 5-6 days a week.
If GPP is the goal, I would stick to Timeless Simple, as mentioned. Here and there, you can do a set of heavier swings (for instance 36) or a heavier GU, but not on a regular basis. Plus, it would only be a set or a rep, not all of them.

Beyond Simple implies to play with recovery periods from day to day and some possible programming if you have other physical activities / long days.

Chasing Solid or Sinister are goals per se. I would not really talk about "diminishing returns" but these are specifics.

Kind regards,

Pet'
 

John Morgan

Level 3 Valued Member
I asked basically the same question a while ago and got some awesome answers in my opinion.

Thank you I wasnt aware this question had been asked before. Great suggestions.
 

John Morgan

Level 3 Valued Member
Hello,


If GPP is the goal, I would stick to Timeless Simple, as mentioned. Here and there, you can do a set of heavier swings (for instance 36) or a heavier GU, but not on a regular basis. Plus, it would only be a set or a rep, not all of them.

Beyond Simple implies to play with recovery periods from day to day and some possible programming if you have other physical activities / long days.

Chasing Solid or Sinister are goals per se. I would not really talk about "diminishing returns" but these are specifics.

Kind regards,

Pet'
Solid suggestion. What's great about S&S is the endless variability. Many options to pursue.
 
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