PHOTOSnFIBERS
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I wanted to discuss a few different methods and how they may compare to some popular training that is more western based. Specifically GtG, step loading, and variable load method which i have been researching from the Soviet programs. The counterparts i wanted to mention are 5/3/1, as well as the Texas method. And feel free to bring up any others you find deserving of comparison (Bulgarian method for example).
For anybody who isn't familiar with them, here is a very brief description of the soviet programs as i understand them but plz google them for more info i you need to, and this is only what i have found so far so i welcome any added info you may have.
GtG is the most non-traditional system, calling for multiple sets of a movement, performed every day and spaced at least 15 minutes apart. This could be for example, doing a set of bench press every 2 hours, every day, so perhaps a total of 7 sets per day spaced evenly apart.
The step loading program (also referred to as constant weight training) requires you to do a specific load/volume that is only somewhat difficult and stick with that for weeks or months. Once that weight/reps becomes easy, you jump up maybe 20lbs and repeat. This might look like a typical 5x5 bench routine, except you are using a weight you can do 10 or 12 times, yet you only do 5. Every set, every workout, for weeks or months if need be, same weight and reps. Both of the above programs call for a set load and reps with no variation until and only when neural adaptations reach a threshold, then you bump the weight and start again.
The third method i mention is very different, variable load training. This program calls for constant zig zagging of both volume and loads. As far as i can tell it's based on 3 basic rules. The first rule they call the Delta 20 principle, it states that every workout must have loads and volume change by at least 20%, up or down. For example if you bench 200lbs this workout, your next you are either doing 240lbs+ or under 160lbs. Total tonnage must also change by at least 20%.
The 2nd "rule" of the Variable load method is the load % distribution. This states that you only do about 10% of your volume at 90+% of your 1rm (so really heavy ****), and 10% volume at 60% and under of your 1rm (high rep work). Your average loading will total around 75% of your 1rm and at least half of the set volume will be between 70% and 80% of your 1rm. What is not clear is what "volume" is defined as. Is that total sets, or reps, or tonnage? Im still looking to clarify that part.
The last rule, which also applies to all 3 methods mentioned, is that you never exceed 50% of your rep max. So if you are doing a set with 75% of your 1rm (which means you should be able to hit about 10 reps at failure), you stop at about 5 reps. In other words, no set should be taken past halfway to failure. Further more, lighter weight, under 60% of 1rm, shouldn't be taken past 1/3 of your rep max (a set of 25 should instead be stopped at rep 8 or 9).
Im just curious if anybody has tried any of these, heard of these, or has any info/insight on them. Even better, if you have, how do they compare to the more popular western programs like 5/3/1?
For anybody who isn't familiar with them, here is a very brief description of the soviet programs as i understand them but plz google them for more info i you need to, and this is only what i have found so far so i welcome any added info you may have.
GtG is the most non-traditional system, calling for multiple sets of a movement, performed every day and spaced at least 15 minutes apart. This could be for example, doing a set of bench press every 2 hours, every day, so perhaps a total of 7 sets per day spaced evenly apart.
The step loading program (also referred to as constant weight training) requires you to do a specific load/volume that is only somewhat difficult and stick with that for weeks or months. Once that weight/reps becomes easy, you jump up maybe 20lbs and repeat. This might look like a typical 5x5 bench routine, except you are using a weight you can do 10 or 12 times, yet you only do 5. Every set, every workout, for weeks or months if need be, same weight and reps. Both of the above programs call for a set load and reps with no variation until and only when neural adaptations reach a threshold, then you bump the weight and start again.
The third method i mention is very different, variable load training. This program calls for constant zig zagging of both volume and loads. As far as i can tell it's based on 3 basic rules. The first rule they call the Delta 20 principle, it states that every workout must have loads and volume change by at least 20%, up or down. For example if you bench 200lbs this workout, your next you are either doing 240lbs+ or under 160lbs. Total tonnage must also change by at least 20%.
The 2nd "rule" of the Variable load method is the load % distribution. This states that you only do about 10% of your volume at 90+% of your 1rm (so really heavy ****), and 10% volume at 60% and under of your 1rm (high rep work). Your average loading will total around 75% of your 1rm and at least half of the set volume will be between 70% and 80% of your 1rm. What is not clear is what "volume" is defined as. Is that total sets, or reps, or tonnage? Im still looking to clarify that part.
The last rule, which also applies to all 3 methods mentioned, is that you never exceed 50% of your rep max. So if you are doing a set with 75% of your 1rm (which means you should be able to hit about 10 reps at failure), you stop at about 5 reps. In other words, no set should be taken past halfway to failure. Further more, lighter weight, under 60% of 1rm, shouldn't be taken past 1/3 of your rep max (a set of 25 should instead be stopped at rep 8 or 9).
Im just curious if anybody has tried any of these, heard of these, or has any info/insight on them. Even better, if you have, how do they compare to the more popular western programs like 5/3/1?
