13 variables to change for growth

The 13 variables are:
1. load as defined as percent of 1 RM;
2. number of repetitions;
3. number of sets per exercise or muscle group;
4. rest time in between sets;
5. number of training sessions per muscle group per week and overall number of training sessions;
6. the duration for use of a protocol in weeks or months (important to assess outcomes and replicate a study’s findings); 7.the number of seconds for the concentric and eccentric part of the repetition;
8. the rest in between repetitions;
9.the time under tension (TUT);
10. training or not training to volitional fatigue;
11. the range of motion for an exercise;
12. the recovery time between exercise sessions;
13. the precise form used in an exercise.

YOU GOTTA EAT BIG, TO BE BIG!!

NASM certified trainer
NFPT certified trainer

Winter Bulk goal:245-250 by dec 31
Current weight: 235

you forgot the best of all of them.  Intended speed of the bar/weight.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

that would be the time under tension (TUT);

YOU GOTTA EAT BIG, TO BE BIG!!

NASM certified trainer
NFPT certified trainer

Winter Bulk goal:245-250 by dec 31
Current weight: 235

TUT isn't really the same thing as if you are driving the bar up with spleen splitting speed.  Yeah it shortens time under tension, but it recruits more motor units to accelerate like that.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

number 7 and TUT are pretty much the same thing

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

needs some tweaking but otherwise a good post.

I may put this in that beginners guide I still need to finish.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Creation


that would be the time under tension (TUT);

not at all.  Im talking about driving the bar up as hard as you can every rep which makes every rep count instead of maybe only the last one or two.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

double post

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Great post! Each beginner and serious body builder should definitely know these variables by heart and mind and incorporate them in their training plan.

Get the Best Obliques

How often should a lifter shift these variables around?

I have a question regarding changing the number of sets I do for squats.  Hmmm, I don't really know how to word this but...

For the last year I've been doing 3x5, and I just recently reached 350 lbs. for 3x5.  Now, I was on vacation for the last 2 weeks, and didn't have enough plates where I was at to do the 350 lbs.  So, instead of doing 350 lbs. for 3x5 I did 300 lbs. for 5x5.

I feel like I'm exercising more intensely with the higher weight.  I guess mainly because it's heavier and harder to push.  But the way I calculated it, I'm actually doing more work at 300 lbs. over the 5 sets instead of 3.

350 x 3 x 5 = 5,250 total lbs.
300 x 5 x 5 = 7,500 total lbs.

So, my question is: is increasing the number of sets, but lowering the weight, detrimental or beneficial to my training?

"But a true champion, face to face with his darkest hour, will do whatever it takes to rise above. A man fights, and fights, and then fights some more. Because surrender is death, and death is for pussies."

King Bill Raaaymond


I have a question regarding changing the number of sets I do for squats.  Hmmm, I don't really know how to word this but...

For the last year I've been doing 3x5, and I just recently reached 350 lbs. for 3x5.  Now, I was on vacation for the last 2 weeks, and didn't have enough plates where I was at to do the 350 lbs.  So, instead of doing 350 lbs. for 3x5 I did 300 lbs. for 5x5.

I feel like I'm exercising more intensely with the higher weight.  I guess mainly because it's heavier and harder to push.  But the way I calculated it, I'm actually doing more work at 300 lbs. over the 5 sets instead of 3.

350 x 3 x 5 = 5,250 total lbs.
300 x 5 x 5 = 7,500 total lbs.

So, my question is: is increasing the number of sets, but lowering the weight, detrimental or beneficial to my training?

It's pretty goal oriented and depends on what you are trying to accomplish.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

I'm trying to be as strong as possible.  For use in Judo/Jujutsu/MMA.

"But a true champion, face to face with his darkest hour, will do whatever it takes to rise above. A man fights, and fights, and then fights some more. Because surrender is death, and death is for pussies."

stregnth of course would be the heavier weight, but it won't hurt to change it up once in a while.  But martial arts also requires a lot of endurance, so being just strength oriented shouldn't be your only goal.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

True, true.  So, what niche does that 5x5 fill?  I certainly didn't feel as beat up from the 5x5 @ 300 lbs. as I was feeling from the 3x5 @ 350 lbs., but I sill felt like I had a good workout.  This week, my squats look like this:

Tuesday - 5x5 @ 305 lbs.
Thursday - 20-rep @ 255 lbs.
Saturday - 3x5 @ (hopefully) 355 lbs.

I've been switching my squat sets and reps around for about a month now.  But I just recently added the 5x5.  Before I was just doing 3x5 on Tuesday and Saturday and then the 20-rep on Thursday.

Hmmm... and having typed that out, it looks like a whole freakin' lot.  But, my body feels good, I'm eating plenty and getting plenty of rest.

"But a true champion, face to face with his darkest hour, will do whatever it takes to rise above. A man fights, and fights, and then fights some more. Because surrender is death, and death is for pussies."

It looks like a good brutal set up, although I think doing the 20 rep before the 3x5 is going to make the 3x5 harder, but whatever works for you I mean anyone doing a heavy 5x5 a much heavier 3x5 and an insane 20 rep is going to make some good progress.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx