strength 1 query

samirbk · 08-29-2008, 06:54 AM

Does anyone know the rationale in putting 15-20 rep sets in a strength phase and also why it's 4 days a week?

Secondly, with the supersets for hypertrophy, it says that bss's and step ups are put together for a deeper level of exhaustion for hypertrophy, so why is push and pull supersetted, ( for eg, shouldn't it be push supersetted with another push) to follow the theory that the bss's and step ups follow?

Aoife · 08-29-2008, 10:05 AM

4 days because the workouts that would be potentially consecutive are not terribly competing.
And the really crappy reps are just to torture you.

Actually, I think it has to do with just completely blasting the muscles and tearing them apart to then cause more regrowth.

Strength is different than hypertrophy. If you're working for strength, you're not gonna be able to do as much if your supersets are push/push pull/pull. Push/pull gives you more rest for the heavier weight.

I'm assuming. I could be wrong, but that is how I remember understanding it.
Hopefully if I'm off base someone will say so.

feralBoy · 08-29-2008, 01:45 PM

The book says you can do Strength I, 2,3,or 4 times a week. I am just starting it, and I don't plan on doing it 4 days a week.

samirbk · 08-29-2008, 09:19 PM

Hmm, maybe. I'm no expert, but I'd just like to hear the science behind putting 15 and 20 reps into a strength program.

Also yeah, I'll probably do it 3 times a week, but the "Lifter 2: The guy who considers 'skinny' an insult' program recommends Strength I & II 4 times a week.

This just goes against what I've learned about periodisation in my studies, but I don't quite have Alwyn Cosgrove's Resume lol, so I'm just a bit confused about it.

3sweeties · 08-30-2008, 05:27 PM

Quote:

Hmm, maybe. I'm no expert, but I'd just like to hear the science behind putting 15 and 20 reps into a strength program.

I would be very interested to hear the answer to that also.

3sweeties · 09-02-2008, 10:43 AM

Anyone???

Indy442 · 09-04-2008, 09:19 AM

Bueller?

Bueller?

Lisa~ · 09-04-2008, 10:18 AM

I don't have any science to offer, but since you guys really want something, I'll suggest that IMO it's not about strength at all. The high rep portions are there to maintain the endurance and conditioning levels you built during previous phases of NROL. It seems to me to be consistent with the philosophy that the hypertrophy programs from NROL are really undulating periodization, not strictly hypertrophy.