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Please keep questions on topic, write clearly, concisely, and don't post diet calculations.

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David Tempest
David Tempest

Hi Andy,

I’m an intermediate lifter in that I can’t add weight workout to workout. I am not able to do the suggested intermediate powerlifting routine as I can’ t workout 4 days a week. Can I take the same exercises and do 5 sets of 5, using the progression you suggest for beginners (adding reps until I can complete 5 sets of 5) Alternatively, can I do the progressive wave loading, doing 4 or even 5 sets instead of just 3?

Thank you

Pat
Pat

Hi Andy,

Could you apply the intermediate progression suggestions for the novice program rather than adding weight each week? Say if an exercise has 5 reps, could I tailor that by aiming to get 6 or 7 reps? Or increase weight but instead of trying to grind for the target rep?

Pat
Pat

Answers my question perfectly!
Thanks a lot Andy, I’ll look to apply that once the weight increase weekly begins to stall

James
James

Hey Andy,

I’ve been running an upper/lower routine using double progression (for everything) for a while now, yet I continue to frequently stall. I wonder if I need to look into more advanced techniques. Where can I find those?

On the other hand, I rarely deload. I’m going to get better about it, shooting for a 50% volume reduction every 6 weeks. Could this more likely be my problem?

Finally, I’ve been running the same high-volume routine for over a year. This is a long time, but I’ve made stellar gains on this program and I don’t want to sacrifice them by jumping on another routine with less volume and different lifts. What do you think?

Daniel
Daniel

Hi Andy. I am a new too your platform and have been reading a lot of the articals on your web page. I have a question regards to the linear periodization method and how best to apply it. In the bench press example given it said to move from 3×8 to 3×7 in week 2. Is that assuming that BP is being done once a week? If being done twice a week would it be the second workout that moves to 3×7 or still the second week?

Thanks
Daniel

Joel Saarelma
Joel Saarelma

I just want to point out how amazing it is how diligently you reply to the questions here. You’re being a huge help to a bunch of people, hope you don’t do too much free work or burn yourself out, but I feel you’ve got this thing figured. I’m currently doing my best to find the answers you’ve already written out in detail. Keep it up!

Keeb
Keeb

Hey Andy,

Is it possible I use another form of progression instead of wave loading? I find it too confusing and slow, and feel that it wont take advantage of my good days and might overshoot my bad days (bc ill be too concerned with RPE and trying to get the perfect rep range)

Is it possible for me to progress week to week with this workout but with novice progression rules?

Or is wave loading the best option?

Thanks

Michael
Michael

Hi Andy I’m on my 3rd week and should deload next week. I train thuesday wendsday and Friday Saturday. I have become sick and have therefore not trained since wendsday. If I take days of from the gym until next Tuesday could that be seen as my deload week and I can start a new cycle on Tuesday?

Michael
Michael

Thx. Im curently bulking should i reduce calorie intake while sick and during deload week?

Daniel Lete
Daniel Lete

Hello! I have a question about deloads. I’m registering every exercise individually; so right now I have some movements that are on intermediate progression while others are still following a novice progression. My question is should I schedule deloads just for the intermediate exercises? Or should I deload every exercise regardless of the level of progression? Thanks in advance!

Marco
Marco

Hi Andy,

Another question on RPE and progression rules in general.
Let’s say I perform bench press with 8RPE on my first set.
If I use the progress rules each session as described here I increase the load slightly from session to session (novice rules) but this leads to the fact that my RPE for first set is increasing from session to session, 8,5 ; 9; 9,5.

Where is my mistake ? What should I do ? Should I keep the load with 8RPE to manage the fatigue and stay with this load for weeks ?

Michael Bested
Michael Bested

Hi Andy for the deadlift I should do 4×3-5 reps. I did 4×5 with 145kg and felt first set was rpe 8 maybe 8.5. Next session I would do 4×4 reps but I could only do 3×4 and 1×2 and they where all rpe8.5 or 9. The last one with 2 reps was a 10.
Next training should I do 4×4 with 145kg og proceed to 4×3 with 147,5kg ?

Michael Bested
Michael Bested

Thanks. So instead of doing 3 reps this week and deload next week, I dial back to beginning of a new 4 week cycle with less weight and deload the 4th week

Marco
Marco

Another question on Linear periodization for Compound movements 🙂

Currently I perform 3×5 at bench press with approx 86% of 1RM. If I want to start with intermediate rules should I reduce the load down to 70% of 1RM and acting like this:

1 session: 3×5 with 70%
2 session 3×4 with 75%
3 session 3×3 with 80%
4 session (deload) 2×3 with – 10% load?

Is my understanding correct?
And why should I reduce from 86% to 70%?

Best regards
Marco

Marco
Marco

Hi Andy,
Maybe a very stupid question…

Within your novice bodybuilding program there is no rep range just fixed values. Therefore I have a question on “Linear periodization for isolated movements”

For biceps and triceps I use 3×12 and novice progression rules.

If I want to use intermediate progression rules should I initially decrease the load until I am able to do 3×15 and then decreasing to 2×12 on 4th week as described?

Best regards
Marco

Johnson Lee
Johnson Lee

Hi Andy, i recently bought the book and i really enjoy so far. But i have one simple question, Lets say i’m following the intermediate sample program above but i’m doing more than 3 sets of Bench Press 3×6-8 , how do i prevent missing reps each week since i’m doing more sets which will accumulate for fatigue?

Is there a maximum amount of sets per exercise?

Michael
Michael

Hi Andy for the bench press 3-5 x4 should my deload be 2 sets of 3 with the weight I used for 5 reps rep 8?

Michael
Michael

When the program says 4 sets should I not reduce by 2? In my case bench 3-5 reps x 4 sets
“For exercises with 4+ sets, reduce the set number by two”

Michael
Michael

Hi Andy
im using all 3 progression types with the intermediate bodybuilding program. With the single progression type should I deload every 4th week as with intermediate progression types even though I keep progressing or wait until I fail to achieve my target reps in two consecutive workouts?

Michael
Michael

Sorry but not doing what ? Use all 3 types or not deload very 4th week along with the intermediate progression plans

Sean B
Sean B

Hi Andy hope you don’t mind me messaging you. I just wondered what your thoughts on Myo reps for biceps and triceps are if any at all? Also ive found in my training that If for instance I’m doing 3 sets of 10 for DB bench going heavier than my 10 rep max but using more of a rest pause say 10 to 15 seconds till I reach 10 reps and repeating this process 3 times seems to work better is this ok to do for hypertrophy?

David Tempest
David Tempest

Ascending sets are a popular method of accumulating volume and are used in several well-know programs such as 5-3-1 and Bill Starrs SSS. Which of the sets would be considered to be “work sets” and could count towards the 10-20 sets per week?

David Tempest
David Tempest

Hi Andy. Are you saying then, that in the intermediate powerlifting sample program that on day 2, the lifts performed at a starting RPE of 5 don’t count towards total volume for the week? Thank you for clarifying.

Erik Johansson
Erik Johansson

Hi!

What should i do if i stall on the intermediate compound progression i.e. wave loading after the weight increase? Say that i can’t get all the prescribed reps, do i deload that movement even though it’s only session 1?

Best Regards, Erik J

Max
Max

Hi Andy,

the book says that in case you struggle to add reps you can also increase the ranges of your compound movements and along with this increase your cycle lenght i.e. starting from 8-6 -> 3 week cycle, to 9-5 -> 5 week cycle. This would also demand more frequent mandatory deloads.

How would you suggest adjusting weights in this scenario? For example let’s say deadlifts with a recommended increase of 5 kg for each rep you drop. Would you recommend dropping 5 kg in the extended range as well, meaning going from 3x9x100 kg to 3x5x80 kg?

Thank you in advance!

Alberto
Alberto

If i do chest 2x week, different movements each day, can each one be progressed weekly?

Alex
Alex

Hey Andy/Eric,

Quick question on RPE – I’ve been using the wave loading progression. For my first mesocycle, I was able to hit an RPE of 8 on the first set of every exercise as prescribed on the Intermediate program. After a deload in Week 4, I upped the weights on all my compounds and aimed for more reps on my isolation movements.
However, my first set RPE is now more around 9 than 8, so by the end of the second set of my exercises I’m already close to failure. So what do I do? I know progressive overload via lifting heavier weights over time is key. Do I push past the prescribed RPE just for the sake of progressive overload? Or do I stick strictly to the 8 RPE and just lift the same weights as I did the last mesocycle? I guess I could always add sets to increase volume if I can’t increase the weight but I don’t want to overreach/overtrain. Kinda stuck right now. Thanks in advance.

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