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After specificity, overload is the most important training principle for raw powerlifters. Check out this talk by Dr. Israetel on the ins and outs of this highly important ingredient to a successful training program.
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Absolutely love this channel. Such great knowledge it’s a shame not many people know about it. Exercise science major and future S&C coach so this stuff fascinates me and I can watch for days!
This is one of the most thorough and simple explanations of training theory. But at the same time makes me feel like I know less after watching it.
I’m confused by the example given of increasing both sets and weight from week to week as overload. Isn’t one of the principles of periodisation that as we progress through a microcycle, the volume should decrease and the intensity increase? i.e. We should be trying to add weight to the bar each week but for less total reps.
Are Down Sets also counted as part of the Working Sets? Thanks.
I have a question about the down sets, for example you do work at 75% for strength, then your first heavy sets would be in the right intensity zone, but what about the down sets, wouldn’t they be just junk volume? Or is in this regard the technique practice more important after the heavy sets than the acutal intensity itself?
I don’t agreed with this at some points…………..
A question in volume and muscle growth. As in bodybuilding, training with rep range of 8-12 with 60%-80% of max weight is optimal for hypertrophy, or say growing big muscles. However, as mentioned in previous lecture on specificity, training with 10+ reps is not optimal for powerlifting. Here I got a contradiction: growing muscle is one key factor for powerlifting, and higher rep range (8-12) is optimal for muscle growth, why is it not optimal to include some high rep range workouts in the powerlifting program?