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  1. Emevas is offline
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    Dysfunctionally Strong

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    Posted On:
    5/24/2009 2:16pm

    supporting member
     Style: Boxing/Wrestling

    --
    Hell yeah! Hell no!
    Yea, I may try longer rest periods between sets on my next workout and see what happens. Initially one of the reasons I started training RE lower was my total lack of work capacity for lower body and crap GPP, but since I've stated conditioning, it's gotten better, so I can prolly afford a little more rest.
    "Emevas,
    You're a scrapper, I like that."-Ronin69
  2. TheRuss is offline
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    is badder than you

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    Posted On:
    5/30/2009 4:07pm

    Join us... or die
     Style: None

    --
    Hell yeah! Hell no!
    Did you get the post-workout collapse thing cleared up?
    Quote Originally Posted by Emevas View Post
    Downstreet on the flip-flop, timepants.
  3. Emevas is offline
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    Dysfunctionally Strong

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    Posted On:
    5/30/2009 4:16pm

    supporting member
     Style: Boxing/Wrestling

    --
    Hell yeah! Hell no!
    I actually just finished training this day. My solution was this

    I took the first set down from 15 to 12 reps. I noticed that as of recently, I started hitting form breakdown right at rep 12, no matter how far into the cycle I was. I cut down here so I could save some energy.

    Bumped the next two sets up to 6s. This way, I'm only trailing by 1 rep on the way instead of 3 in terms of volume.

    Increased rest times from 1 minute to 1.5


    I managed to actually do some assistance work after my RE work today. I'm going to continue and monitor, maybe take a page from linear periodization, and decrease the reps on the first set as time goes on.

    Thank for spitballing with me.
    "Emevas,
    You're a scrapper, I like that."-Ronin69
  4. honesty is offline
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    Posted On:
    5/30/2009 4:39pm


     Style: SAMBO

    --
    Hell yeah! Hell no!
    Probably being stupid here, but RE, ME, DE? What do they stand for?
  5. Emevas is offline
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    Dysfunctionally Strong

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    Posted On:
    5/30/2009 8:02pm

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     Style: Boxing/Wrestling

    --
    Hell yeah! Hell no!
    ME=Maximal effort. Exerting maximal force under maximal loads. Slow movement is characterized here, and generally reps are done for 1-3 per set (although you can go higher). Think powerlifting.

    DE=Dynamic effort. Exerting maximal force under non-maximal loads. The goal here is to move as fast as possible. It trains you to move quickly. Think olympic lifting.

    RE=Repitition effort. Exerting non-maximal force on non-maximal loads. This is your high rep work, with the goal of increasing muscular hypertrophy. Think bodybuilding.
    "Emevas,
    You're a scrapper, I like that."-Ronin69
  6. Kentucky Fried Chokin is offline
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    Portrait of a BJJer as a Young Man

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    Posted On:
    5/30/2009 8:49pm

    Join us... or die
     Style: BJJ

    --
    Hell yeah! Hell no!
    Quote Originally Posted by Emevas View Post
    ME=Maximal effort. Exerting maximal force under maximal loads. Slow movement is characterized here, and generally reps are done for 1-3 per set (although you can go higher). Think powerlifting.

    DE=Dynamic effort. Exerting maximal force under non-maximal loads. The goal here is to move as fast as possible. It trains you to move quickly. Think olympic lifting.

    RE=Repitition effort. Exerting non-maximal force on non-maximal loads. This is your high rep work, with the goal of increasing muscular hypertrophy. Think bodybuilding.
    Not to derail, but is this what Westside is? The combination of these three methods?
  7. Emevas is offline
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    Dysfunctionally Strong

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    Posted On:
    5/30/2009 9:03pm

    supporting member
     Style: Boxing/Wrestling

    --
    Hell yeah! Hell no!
    Essentially yeah. It's the idea of conjugate periodization. With linear periodization, you train certain volume and intensity parameters over certain periods of time, with a gradual increase in intensity and reduction in volume over time, leading to a peak. The goal is to train power, strength, and hypertrophy here, but the issue is that while you train one aspect, you are neglecting the other. With conjugate periodization, you train all 3 during the same time.

    Westside tends to have 2 different training days: ME and DE, broken into upper and lower body splits. As such, you train 4 times a week: ME Upper/ME Lower/DE Upper/DE lower. On these days, you also train RE work for assistance and supplemental movements to increase the cross sectional area of muscle to allow for greater CNS recruitment.

    What I'm doing borrows from Westside, but I've eliminated DE days in place for more RE work with the primary movements.
    "Emevas,
    You're a scrapper, I like that."-Ronin69
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