I
iron addict
Guest
Here is a variation of percentage training that I use with many of my personal training clients. It works very well for people that need more workload for growth without beating up CNS too badly. It also works wonders for guys that have a hard time generating high intensity levels, and depending on the percentages used and work set number it works well for trainees that can handle more volume than most. The basic premise is to either work up to a one rep max and use that weight to base the percentage numbers on that, or use your previously known one rep max number. Lets say the trainee worked up to 300 x 1 in the bench press. Here is a sample mini-cycle that can be used:
Week one: 300 x 1
75% x 4 x 6, that means the weight used for the sets of 6 will be 225.
Week two: 305 x 1
80% x 3 x 5 @ 245
Week three: 305 x 1
85% x 3 x 3 % 260
Week four: 310 x 1
90% x 2 x 2 @ 280
Week 5 repeat cycle
That is a short cycle and I often write them similar to this and vary the rep range and percentages dependent on the trainees goals and lifts being worked. Longer, 8 week cycles are used for many trainees also. Some people are plain afraid of doing singles and that is fine if that describes you. In that case you would just use your known or estimated one rep max, but from experience I KNOW that if you use some lame formula to estimate your one rep max, you will be wrong as often as not. Also while many shy away from low reps from experience I know that most people can do them productively.
The reps and sets are scaled to each trainees goals and some get higher reps than those listed, but generally this method is targeted at pure strength even though size gains are materialized. It should be used on bench pressing, upper back and squatting type movements only, and I would NOT recommend this type of training for deadlifts.
This method works extremely well for MANY trainees with the caveat that the % numbers are such that you ALWAYS make all of your % sets never missing a rep or going to failure. If you do the percentage numbers are simply too high and should be scaled back.
Iron Addict
Week one: 300 x 1
75% x 4 x 6, that means the weight used for the sets of 6 will be 225.
Week two: 305 x 1
80% x 3 x 5 @ 245
Week three: 305 x 1
85% x 3 x 3 % 260
Week four: 310 x 1
90% x 2 x 2 @ 280
Week 5 repeat cycle
That is a short cycle and I often write them similar to this and vary the rep range and percentages dependent on the trainees goals and lifts being worked. Longer, 8 week cycles are used for many trainees also. Some people are plain afraid of doing singles and that is fine if that describes you. In that case you would just use your known or estimated one rep max, but from experience I KNOW that if you use some lame formula to estimate your one rep max, you will be wrong as often as not. Also while many shy away from low reps from experience I know that most people can do them productively.
The reps and sets are scaled to each trainees goals and some get higher reps than those listed, but generally this method is targeted at pure strength even though size gains are materialized. It should be used on bench pressing, upper back and squatting type movements only, and I would NOT recommend this type of training for deadlifts.
This method works extremely well for MANY trainees with the caveat that the % numbers are such that you ALWAYS make all of your % sets never missing a rep or going to failure. If you do the percentage numbers are simply too high and should be scaled back.
Iron Addict
