Hmmmm
Level 1 Valued Member
Cousin sent me this on whatsapp. The brackets where not added by me. He put them in. Everything in the quotation marks is his:
"Find out lifts 2 rep max
10 ten days(eddie hall says you take ten days to recover from a max deadlift and even any heavy deadlift. Plus tom platz would do his leg day once every 2 weeks. By the way I know they take steroids) after u performed the test Amrap the 2 rep max and then do assistance
Every ten days amrap the 2 rep max weight and do assistance until you plateau or hit 6 reps. I heard marty gallagher said that you will know if you can't finish the next rep
Then just like do the same thing with a 3 rep max weight. Eventually you'll repeat the process until you get to 5 rep max. Then go back to 2 rep max. Maybe your body will not be having it and you'll need to change your exercise variation(unlikely- not sure since i know nothing about training)
Note: dont do 1 rep max because you may be able to hit that 1 rep on a good day and then the next ten days you may miss the rep- i think that's how it works. But then again i remember andy bolton saying he would be slightly undertrained when he competed to perform well. So you may be able to do 1 rep max if you just recover plenty(the 10 days)
heres the plan:
Day 1- squat day aka leg day: squat(strength), squat back off(one set. Ima do some dorian yates. Maybe too tiring due to strength work so i may go nearly beyond absolute failure- like near to what dorian yates goes to), pull up(strength- maybe should do on day 5 but would it do some active recovery for my back day or something. Wouldnt it interfere on day 5 too.)
Day 3- bench day aka chest shoulder tricep day: bench(strength), bench press back off(one set. Maybe too tiring so may go nearly beyond absolute failure- like near to what dorian yates goes to)
Day 5- deadlift day aka back bicep day: deadlift(strength), deadlift back off set(maybe too tiring so may go nearly beyond absolute failure- like near what dorian goes to)
Note: i cant do a singular pull up. So pull up thing can wait"
So he send me this. He says he's going to try and experiment
I also(like my cousin) know nothing about training. I just follow programs and dont write them. Too scared. But would it work though.
I can see it working if rest was taken and adjustments where made so i have come here so he goes through less experimentation.
Im posting this on here to check if you approve of this and make adjustments or dissprove and explain to me why it is bad.
My cousin also wants to spend the ABSOLUTE LEAST time in the gym but says he wants to be strong and capable and healthy. Hes always stressed out because of work. He says a strong body is a strong mind to me.
Also factor in that my cousins cardio consists of sparring with friends and family(not even proper skill training. Just random MMA sparring). He'll do a little like 3-4 times a week.
I know theres some consolidation stuff where like for example you start a cycle off light and then slowly progress to where its heavy(i dont understand this at all. Explain some consolidation stuff while youre replying). No idea how it works. Does that make what hes doing is useless. I do remember westside had a method where you would train max out on a single(think it was specifically a single) once a week but to not burn out you would change the exercise
I said maybe he should add more sets to his hypertrophy work but he replies saying that muscle damage is muscle damage and that the muscle damage can be achieved in on set and that everyone does more than one set and gets good results and nothing wrong with that but for time efficiency he said he wants to do 1 set
He still is unsure about how hard he should go on that one back off set of assistance. He doesnt wether to go to failure or a little beyond. He says 5-30 reps is hypertrophy so on the days where he does 5 reps or 6 reps he says he should do a little less assisstance due to the more muscle damage caused due to the strength work being muscle building
He also doesnt know wether 10 days is enough. Like eddie hall may have said you take 10 ten days to revover from a max deadlift or any heavy deadlift but that doesn't account for the squat, pull up and benching hes doing(or maybe I'm wrong for this)
He also hasnt even started this program. He has no experience. He's literally a newbie 16 year old who just started doing cardio for a week. How does a 16 year old have no time- he studies and in that spare block he trying to do some business stuff i dont know.
Since he is a newbie, his recovery would be faster so please advise factoring this in
Also, where should he put his pull ups in his day 5 back day or his day 1 leg day.( He cant even do a pull up but for future stuff)
Please answer all the questions. These questions below may not even be good enough and above there may be an indication of where my cousin is confused and needs help wiht so please help with this
So, what adjustments coul you make to his:
. How long should he rest between and please mention if youre factoring in cardio or not. Like he'll just be sparring for a bit. He wont go over anaerobic threshold but he'll just fight and then stop just before he goes over so lactic acid wont be taking away his revovery.( also even after he gets out of the newbie stage)
. How hard he should go on his assitance( also even after he gets out the newbie. And when hes doing 5 and 6 reps for strength)
. Where he should put his pull ups( he cant even do one but for future stuff. Also even after he gets out of newbie stage.
. How long would he be able to stay on 2 rep max, then 3 rep max, then 4 rep max, then 5 rep max before switching exercises. Would he need to. Or should he just experiment
. Should he do it with a 1 rep max- he technically should if he receives a good amount of rest(also even after he gets out the newbie stage)
. Also, explain that consolidation stuff to me. Like how people start cycles easy and then they slower get hard. Like, why not train hard- i know there is a good reasin for this. I follow programs where their is slow progressions. But in westside though they have the max effort effort method where they do a MAX single(i think its a single) every week and to recover they switch the exercise. In there i see no consolidation. Or maybe something bad happens to you when you dont do something once a week- find that highly unlikley but i do find it perculiar that tom platz is the only person to do something less often than weekly.
"Find out lifts 2 rep max
10 ten days(eddie hall says you take ten days to recover from a max deadlift and even any heavy deadlift. Plus tom platz would do his leg day once every 2 weeks. By the way I know they take steroids) after u performed the test Amrap the 2 rep max and then do assistance
Every ten days amrap the 2 rep max weight and do assistance until you plateau or hit 6 reps. I heard marty gallagher said that you will know if you can't finish the next rep
Then just like do the same thing with a 3 rep max weight. Eventually you'll repeat the process until you get to 5 rep max. Then go back to 2 rep max. Maybe your body will not be having it and you'll need to change your exercise variation(unlikely- not sure since i know nothing about training)
Note: dont do 1 rep max because you may be able to hit that 1 rep on a good day and then the next ten days you may miss the rep- i think that's how it works. But then again i remember andy bolton saying he would be slightly undertrained when he competed to perform well. So you may be able to do 1 rep max if you just recover plenty(the 10 days)
heres the plan:
Day 1- squat day aka leg day: squat(strength), squat back off(one set. Ima do some dorian yates. Maybe too tiring due to strength work so i may go nearly beyond absolute failure- like near to what dorian yates goes to), pull up(strength- maybe should do on day 5 but would it do some active recovery for my back day or something. Wouldnt it interfere on day 5 too.)
Day 3- bench day aka chest shoulder tricep day: bench(strength), bench press back off(one set. Maybe too tiring so may go nearly beyond absolute failure- like near to what dorian yates goes to)
Day 5- deadlift day aka back bicep day: deadlift(strength), deadlift back off set(maybe too tiring so may go nearly beyond absolute failure- like near what dorian goes to)
Note: i cant do a singular pull up. So pull up thing can wait"
So he send me this. He says he's going to try and experiment
I also(like my cousin) know nothing about training. I just follow programs and dont write them. Too scared. But would it work though.
I can see it working if rest was taken and adjustments where made so i have come here so he goes through less experimentation.
Im posting this on here to check if you approve of this and make adjustments or dissprove and explain to me why it is bad.
My cousin also wants to spend the ABSOLUTE LEAST time in the gym but says he wants to be strong and capable and healthy. Hes always stressed out because of work. He says a strong body is a strong mind to me.
Also factor in that my cousins cardio consists of sparring with friends and family(not even proper skill training. Just random MMA sparring). He'll do a little like 3-4 times a week.
I know theres some consolidation stuff where like for example you start a cycle off light and then slowly progress to where its heavy(i dont understand this at all. Explain some consolidation stuff while youre replying). No idea how it works. Does that make what hes doing is useless. I do remember westside had a method where you would train max out on a single(think it was specifically a single) once a week but to not burn out you would change the exercise
I said maybe he should add more sets to his hypertrophy work but he replies saying that muscle damage is muscle damage and that the muscle damage can be achieved in on set and that everyone does more than one set and gets good results and nothing wrong with that but for time efficiency he said he wants to do 1 set
He still is unsure about how hard he should go on that one back off set of assistance. He doesnt wether to go to failure or a little beyond. He says 5-30 reps is hypertrophy so on the days where he does 5 reps or 6 reps he says he should do a little less assisstance due to the more muscle damage caused due to the strength work being muscle building
He also doesnt know wether 10 days is enough. Like eddie hall may have said you take 10 ten days to revover from a max deadlift or any heavy deadlift but that doesn't account for the squat, pull up and benching hes doing(or maybe I'm wrong for this)
He also hasnt even started this program. He has no experience. He's literally a newbie 16 year old who just started doing cardio for a week. How does a 16 year old have no time- he studies and in that spare block he trying to do some business stuff i dont know.
Since he is a newbie, his recovery would be faster so please advise factoring this in
Also, where should he put his pull ups in his day 5 back day or his day 1 leg day.( He cant even do a pull up but for future stuff)
Please answer all the questions. These questions below may not even be good enough and above there may be an indication of where my cousin is confused and needs help wiht so please help with this
So, what adjustments coul you make to his:
. How long should he rest between and please mention if youre factoring in cardio or not. Like he'll just be sparring for a bit. He wont go over anaerobic threshold but he'll just fight and then stop just before he goes over so lactic acid wont be taking away his revovery.( also even after he gets out of the newbie stage)
. How hard he should go on his assitance( also even after he gets out the newbie. And when hes doing 5 and 6 reps for strength)
. Where he should put his pull ups( he cant even do one but for future stuff. Also even after he gets out of newbie stage.
. How long would he be able to stay on 2 rep max, then 3 rep max, then 4 rep max, then 5 rep max before switching exercises. Would he need to. Or should he just experiment
. Should he do it with a 1 rep max- he technically should if he receives a good amount of rest(also even after he gets out the newbie stage)
. Also, explain that consolidation stuff to me. Like how people start cycles easy and then they slower get hard. Like, why not train hard- i know there is a good reasin for this. I follow programs where their is slow progressions. But in westside though they have the max effort effort method where they do a MAX single(i think its a single) every week and to recover they switch the exercise. In there i see no consolidation. Or maybe something bad happens to you when you dont do something once a week- find that highly unlikley but i do find it perculiar that tom platz is the only person to do something less often than weekly.
