Hail to the Dinosaurs!
Whenever I receive a dozen questions on
the same topic, I know there are many more
folks who have the same question.
When that happens, I try to answer it in an
email message so that everyone gets the answer.
So here's the question:
"You sent a message about irregular training
and Bob Hoffman's Heavy, Medium and Light system.
Is the Heavy, Medium and Light system only for
lifters who use total body workouts, or does
it work for those who use abbreviated training
and divided workout schedules?"
Here's the answer -- and like most good training
advice, it's fairly simple. As I've said ten thousand
million times, it's not rocket science.
If you choose to use total body workouts, the Heavy,
Medium and Light system works great.
If you choose to use divided workout programs, where
you may train each exercise only once per week, it's
just as effective -- and easier -- to use a simple
cycling system such as those I describe in Gray Hair
and Black Iron.
Week No. 1 -- Light (70% of your max)
Week No. 2 -- Medium (80% of your max)
Week No. 3 -- Medium heavy (90% of your max)
Week No. 4 -- Heavy (100% of your max)
Then drop back and build back up -- but add a bit
of weight so you are finish the cycle doing 100% of
your max PLUS a little bit more.
Then drop back and repeat -- and once again, nudge
the poundages up slightly.
The idea is to incorporate the Heavy, Medium and
Light principle on a week by week basis rather than
a workout by workout basis.
Of course, there are other ways to do the same thing,
and no one way is better. Don't get hung up on the
details, just find a way that let's you change things
up a bit to help give your body a better chance to
recover from those heavy training sessions.
There, you see -- Hoffman and Kubik really ARE on
the same page.
As always, thanks for reading and have a great day.
If you train today, make it a good one.
Yours in strength,
Brooks Kubik
P.S. Intensity cycling and Light, Medium and Heavy
training is CRITICAL for older lifters -- which is why
I cover it in Gray Hair and Black Iron, the first book
ever written about serious training for older lifters:
http://www.brookskubik.com/grayhair_blackiron.html
P.S. 2 I'm looking for feedback and success stories
from readers. Don't be shy -- send an email and let me know
how your training is going!
