Unloading and ofther stuff - JP Fitness Forums

maxattack · 04-06-2008, 03:17 PM

Well this is the first time I can think of where I have missed a workout due to illness in a long time. I caught some virus after my last weight session this past thursday and it has knocked me out for the past couple of days. I'm suppose to be starting week 4(first week of phase 2) of a 4 day push/pull split. I went in and tried to lift today, but after warming up and some DB snatches, I had to quit.

I'm on M.H. PowerTraining, and just finished the first 3 week phase before I got sick. Prior to this past phase, I took a whole week off completely after 12 weeks hypertrophy program. I really didn't want to unload after lifting hard for 3 weeks, but I might not be 100% for another day or so(throwing me off schedual).

I frustrated and kinda re-assessing a little as well. My goals are to add some muscle to my frame and get stronger. I'm very week in my benchpress and vertical presses, and my squats could use work as well. I'm on the "total fitness" program now, which is a mix of strength and hypertrophy phases, varying every three weeks. The program has oly lifts at the beginning of each session, which I have really grown to enjoy, but I keep wondering If I might benefit from a more strength based program like WS4SB.

SO, my questions are,
1.) If i might not be able to fit in 4 days of lifting this week, should I "unload"?, and what type of lifting would be beneficial to do?

2.) Program advice: Should I stick with my current program or would I be better off on a strength routine? I really have a large work-capacity and tend to like alot of high volume stuff, but can I gain muscle on a strength based program?

Sorry for the long post, but I'm just kinda furstrated with myself and needed to vent a little.

any advice at all is appreciated.

umass · 04-07-2008, 09:36 AM

Quote:

Originally Posted by maxattack

Well this is the first time I can think of where I have missed a workout due to illness in a long time. I caught some virus after my last weight session this past thursday and it has knocked me out for the past couple of days. I'm suppose to be starting week 4(first week of phase 2) of a 4 day push/pull split. I went in and tried to lift today, but after warming up and some DB snatches, I had to quit.

I'm on M.H. PowerTraining, and just finished the first 3 week phase before I got sick. Prior to this past phase, I took a whole week off completely after 12 weeks hypertrophy program. I really didn't want to unload after lifting hard for 3 weeks, but I might not be 100% for another day or so(throwing me off schedual).

I frustrated and kinda re-assessing a little as well. My goals are to add some muscle to my frame and get stronger. I'm very week in my benchpress and vertical presses, and my squats could use work as well. I'm on the "total fitness" program now, which is a mix of strength and hypertrophy phases, varying every three weeks. The program has oly lifts at the beginning of each session, which I have really grown to enjoy, but I keep wondering If I might benefit from a more strength based program like WS4SB.

SO, my questions are,
1.) If i might not be able to fit in 4 days of lifting this week, should I "unload"?, and what type of lifting would be beneficial to do?

2.) Program advice: Should I stick with my current program or would I be better off on a strength routine? I really have a large work-capacity and tend to like alot of high volume stuff, but can I gain muscle on a strength based program?

Sorry for the long post, but I'm just kinda furstrated with myself and needed to vent a little.

any advice at all is appreciated.

I don't know the program you are doing but here is some general advice. Also I'm pretty sure you're talking about the book put out By DOS so these answers are based on the assumption that this is a well thought out good program.

1)If you just finished a 3 day a week full body phase why not do that this week and then next week go to your 4 day a week, or just plain old skip a day and don't worry about one or two missed workouts over the course of many weeks...it happens.

2)The answer to question 2 is completely based on my previous stated assumption: Again I haven't seen the program by DOS but he's very good at what he does and so is defranco, but the benefit to following a full program i.e this MH powertraining is that you can start to see how strength coachs put together full programs. More importantly it will commit you to follow through with a steady plan which is quite important for long term progress.