working out like a caveman may have is a purely fictional concept. yeah, a caveman didn't workout with barbells. obviously. but I think people underestimate the stress that prehistoric life actually consisted of. it wasn't loafing around, sprint once a week, move a rock here and there. it was hardcore, fight for your life and every morsel of food you eat. going to failure was a part of every waking minute. not having enough to eat was a part of every waking minute. grok physically stressed his body to the limit 24/7.
"Don't go in there, General, it's a trap! That's a grain chamber. It makes people like you into people like me."
Typically, this puts you in an 8-12 rep range for most exercises, and eventually utilizes advanced techniques like pyramids, reverse pyramids, drop sets, supersets, etc...
Training for strength is the best way to get strong. It is also a good way to induce hypertrophy, but ultimately not the best way.
Programs like what Joe Defranco's westside for skinny bastards combine the best of both worlds. Stuff like that is pretty time consuming and requires you to eat like a grizzly bear in order to recover
Frankly most use the volume method for hypertrophy.
There are a few that use HIT.
I like HIT philosophy and work with that right now. I've done 5 and 6 day a week bodybuilding splits. Just totally not worth it for my goals these days.
I really don't think it matters until you have eeked out the majority of your genetic potential. Up to then either method will work IMO.... then actually alternating, doing micro and macro cycles, and all that other shit probably is where you have to go.
Last edited by Neckhammer; 07-03-2013 at 06:58 PM.
HIT is great if you want to get the absolute most "bang for your buck." The return may diminish for any additional work thereafter, but it's still significant up to a couple workouts of 3 x 5 a week for most people who aren't already damn strong. This is where individual goals have to dictate appropriate programming choices.
I also find commanding my biceps to grow induces some metaphysical muscular response that generates extra muscular hypertrophy. Bro.
reading this has given me plenty of food for thought, and a chance to reflect on my goals.
I think having gained quite a bit of mass (before i started LHT I was 71kg, now 78kg, bodyfat is about the same) and given that I am sick of eating like a grizzly and/or not sleeping well (it seems the bad sleep might also be a sign I'm a little overtrained, as is the need for huge amounts of food for recovery) the time is probably right for a reassessment of my training schedule.
Dropping volume feels right, as I think I more want reconstitution than mass gain at this point - I might even experiment with just one work set. And maybe drop to LHT 2x a week to add HIIT or sprints, something I was thinking I'll do eventually anyway.
And I should perhaps reflect that I've been working too hard towards my goal of 2xbw deadlift, I should remember that I'll get there eventually with consistent training, and that it's health and vitality I am training for, not performance - for a while the two go together, but when they diverge I'd rather choose health.
finally,Greenbeast - can you give any links to the program you are on (or even a name for it?). It sounds unconventional and I can follow your grok-logic so I'd like to learn a little more (tho for now I'm a bit skeptical, and I definitely won't be dropping my warm-up sets any time soon). Thanks!
Me: 41, 5'11", primal since Dec 2011, 73kg, 15%BF but looking to drop to 10%ish
Exercise: barbells, bodyweight, sprints, surfing
Food: primal but a little higher carb - white rice, bananas
Sleep: has been problematic for years but recently good - Sleep Restriction Therapy is really working for me
I will talk to my trainer, i don't know if there's a name for it specifically but i've been wanting to read up on his sources for a while anyway. Up till now the only thing that mattered was that it works and takes no time at all, i'm increasing my lifts at a pretty reasonable rate and hopefully will be at maintenance within a few months (another handful of sessions) then i can get back to really thinking about body fat drops again (it's going down still just slower than before)
My half tongue-in-cheek response to not on the rug about warm-ups is that my first n reps are the warm up for the final rep
which is not all that crazy when you consider that the first few reps are 'easy' and then the later few are 'hard', so is that much different from lifting lighter weights first?