Coupling % of 1RM Programs for Traction: Your Secret Weapon

[RobRegish]

One of the problems The Blueprint solves for is generating traction. Since a stronger muscle is a bigger muscle, we strive to always get stronger. If there is no demand to get stronger, then it doesn't matter what you eat, what supplements you take or how well you sleep... the muscle has no reason to get bigger. So what do most people in your gym do? They go in there an "wing it" Is it any wonder they resort to anabolics?

So we add a dash of science and savvy. The astute lifter looks into your typical linear periodization model and observes a significant (short term) strength increase. There are problems associated with this approach though, as they quickly find out. On paper it looks simple, you just keep adding more weight to the bar as the weeks pass. I wish. Let's look at an example:

week sets / %age of 1RM / reps
1 2 @ 70.4 % x 10
2 2 @ 70.4 % x 10
3 2 @ 74.1 % x 8
4 2 @ 77.7 % x 8
5 2 @ 81.5 % x 5
6 2 @ 85.2 % x 5
7 2 @ 88.9 % x 5
8 2 @ 92.6 % x 3
9 2 @ 96.3 % x 3
10 2 @ 100 % x 2
11 2 @ 103.7 % x 2
12 1 @ 105 % x 1

Pretty straightforward. As the weeks go by the %1RM increases as the sets/reps decrease. The problem here is, your bar speed/explosiveness decreases each week too, given the weights getting heavier. Further, working in the 90th+ percentile for 3 weeks or more eventually burns out the central nervous system and if continued, you'll get weaker. Go ahead and try it. I did and hit a brick wall..

So what to do? Enter undulating periodization with strategic de-loads as used in The Blueprint (German peaking program Phase I);

Session %1RM x reps
1 50x10 54x8 61x8 66x8 73x8 78x8
2 50x10 61x8 66x6 73x6 78x6 85x6
3 50x10 66x8 73x6 78x4 85x4 90x4
4 50x10 73x8 78x6 85x4 90x2 97x2
5 50x10 76x8 82x6 88x4 94x2 NONE
6 50x10 64x5 76x3 85x1 95x1 MAX 105%

You'll note here there's a significant de-load in workout #5. In fact, you could say the key to this program is "NONE". Further, it delivers the same +5% to your 1RM that the traditional program does in under half the time. What did you expect? The Germans have it together when it comes to this stuff. Ask any BMW or Mercedes Benz owner!

Notice how in the closing phases of phase 1 you've been working with 90%+ for 3 workouts and ultimately peaking with 105%? A BIG mistake lifters make is attempting to keep working with weights in the 90th percentile. Instead, you want to couple it with a program that keeps you OUT OF THAT INTENSITY RANGE FOR AT LEAST 3 WEEKS but keep progressing to a new peak. Phase II does that nicely:

Session Percent Reps Notes
1 75% 4x6
2 70% 4x5
3 80% 4x5
4 70% 4x6
5 80% 4x5
6 75% 4x6
7 85% 4x5
8 75% 4x5
9 90% 4x3
10 85% 5x3
11 90% 4x3
12 85% 5x3
13 80% 4x3
14 110% 1 x 1


Every other workout is a de-load to keep your bar speed up, CNS fresh and only 2 workouts (9&11) are working with 90% or more. Then it greases the groove by de-loading strategically (workouts 12&13) to peak you appropriately. That's smart. That's savvy. That's a hell of a lot better than "winging it".

Again, the key is coupling these strength programs into cohesive Feast Phases.

In another post, I'll put together a Blueprint workout rotation that delivers the traction those "other programs" don't!

[BrainSquirt]

I didn't understand for sure in the book (pg 11) and forums how to measure 1RM.
Do you id 1RM by
1 Best estimate then tweaking to max
2 Do sure overload and then decreasing load down to a weight you can do
3 Do sets of decreasing reps with increasing load until get to 1 rep '1RM' (which would seem to me would discover a 1RM lower than the 1RM discovered in 1 or 2)
4 or ...


Many thanks.

[RobRegish]

Hello Brainsquirt..

This is a good question and there are a number of ways to go about it. Personally, I like to take a true 1RM in the following fashion:

Warmup
Weight x 5 reps
Weight x 4 reps
Weight x 3 reps
Heavy negative with 110% of my estimated 1RM
Best weight x 1 rep

Alternatively, I know many prefer trying to figure it off a certain # of reps. Whether it's to avoid injury or to truly stay away from high (90%+) work, I've found the following calculator to be pretty darn accurate when used for the big 3 (squat, deadlift and bench press):

https://www.nsca-lift.org/fly%20solo%20p ... onearm.asp

This is the same tool the National Strength and Conditioning Association uses. One caveat: As the number of reps rises above 3, the accuracy dimishes somewhat. This, I believe, is due to neurological inefficiency. Meaning if you aren't in the regular practice of at least tripling with heavy weights, your nervous system isn't tuned up to really max. Still, as a handy tool I highly recommend it as a rough guide to establish a solid baseline.

Let us know how you test out. And we don't care where you start, we care where you finish!

[RobRegish]

Brainsquirt, this was such a good question I'm going to make a separate post. Great contribution. I take these little things for granted but you reminded me of it.

Thanks again!