Have you read the blue book?
Hey guys,
I was wondering about this and couldn't find anything on this topic from the SS community. I was thinking about doing my routine once in a while (maybe once per 1-2 months) where I lower the weight and increase the reps. For example: Instead of 130kg squat 3x5 I would do 100kg 3x10 or even 80kg x 15 reps. You are often told it is beneficial to add variance to the training but is there any experience or even scientific evidence to back this up?
Do you (novice/intermediate/pro) add hypertrophy/endurance days to your routine once in a while?
Thanks in advance!
Have you read the blue book?
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Yes - read the Blue Book, Hans. I even took it on my honeymoon. Word of advice- using the term “power snatch” in front of your blushing bride can have mixed results Doesn’t translate well.
I have an anecdote on this topic. I have been stuck using lighter weights since commissar Cuomo still has gyms on his verboten list. So I figured id work up sets of 12 on the big lifts. I thought at least if the 12s go up, the 5s should be alright. After fucking around with higher rep sets for months, i tried some 5s this week. Most of the lifts are down significantly. Granted, I've been deficit dieting too, but I dont think I will be continuing those high rep sets. Gonna have to figure out some ways to get my weights heavier. Sustained repetitions adapt you to sustained repetitions, there isn't a carryover to absolute strength you might expect to get.
So it seems like from a pure strength perspective, it isn't helpful. I was thinking of it more from a conditioning perspective to add a different stimulus or, like Rich Piana would have said, to "confuse the body". But I think I was just a little lazy that day and in search of an excuse to go lower the weights that day.
Why would you want your body to be confused?
I think the "confusion" principle is so held onto by bodybuilders because "shocking" muscles increases inflammation (causes swelling in the muscles). That's the kind of thing a bodybuilder needs to learn to cultivate to maximize their appearance. I only ever see it in bodybuilding type training advice. When it comes to actual performance-focused strength training (at least from people who actually get results), I don't think I've ever seen someone suggesting "confusing" the muscles.