Madmick said:
Dude, I just checked the thread you started in this forum, and you're asking advice on a bullshit cookie-cutter bench program to add mass since you're- and I'm having trouble not laughing here- 6'0" and 125 lbs.
I'm 6'5" 248 lbs. with 15.8% bodyfat. I bench over 300, squat over 400, deadlift nearly 500, and I've only been back in training for about a year and a half.
YOU'RE obviously the one new to strength and conditioning, and read some blurb somewhere and think you know your shit.
Do you really want to get your mass-building advice from a Slim Jim, Kabookie?
hahahaha that thread wasnt serious at all. im 5'9" 160 for one, and as my name suggests, im a sprinter. the tone of my original post was based on the tone you addressed another poster in, so dont give me flak. if you are only familiar with western (linear periodization), you cant be too involved in researching training theory. also, you did not provide evidence to support your own statements, so please stop being a hypocrite. if youd like information on eastern (conjugate) periodization, here are a few websites you can check out:
www.charliefrancis.com
www.powerdevelomentinc.com
www.elitefts.com
here are some books:
charlie francis training system by charlie francis
supertraining by mel siff
the science and practice of strength training by vladimir zatsiorsky
periodization: theory and methodology by tudor bompa
some books focus on it more than others, but all have information. if you would like proof of the effectiveness of conjugate periodization vs. linear periodization, try using it yourself.
i also said to note how linear periodization is also used in conjugate periodization. for example, ill use sprinting as an example. in regards to weight training, people often use a progression like this:
anatomical adaptation -> hypertrophy -> maxS -> maintenance
though in the scope of the entire program, the same stimuli are always used:
speed work
tempo
weights
bodyweight exercises
plyos
the intensity and volume of each stimuli are varied throughout the year, depending on the yearly plan, athletes condition, strengths, weaknesses, etc. the same stimuli are alwyas maintained however. its important to note that in a complex sport, ie anything other than powerlifting and weightlifting, there is always a somewhat linear progression, but it is also important to not that this is different from strict linear progression. in eastern models all motor qualities are constantly maintained or advanced. this is the biggest reason conjugate periodization is superior to linear. linear allows some motor qualities to fall behind for the advancement in others. conjugate periodization minimizes this. for a more comprehensive look at the difference between east and west, heres an article:
http://www.elitetrack.com/articles/sprinttheories.pdf