Comments on: Heavy/Light/Medium Training

By: lylemcd

lylemcd — Wed, 27 Apr 2016 22:12:14 +0000

In reply to Diogolbar. You don't need it as a beginner.

By: Diogolbar

Diogolbar — Wed, 27 Apr 2016 21:09:06 +0000

Hi Lyle, I find this approach for training really interesting. I’m just wondering if I can try this method as a beginner (i’m planning to follow Stronglifts for 3 months and change my routine after this to focus on hypertrophy).
Another question that I have is: if I use the “change exercises” approach, should I always do 5×5 (or similar volume) on all the exercises?
Thanks in advance.

By: lylemcd

lylemcd — Sat, 08 Aug 2015 14:59:13 +0000

In reply to tgunz. This is not a 'routine', this is describing one approach to training.

By: tgunz

tgunz — Mon, 03 Aug 2015 19:26:16 +0000

How long should you continue this progam\exercises before moving on to a new routine? As you mention, beach pump workouts may be done after heavy routines but does this still apply to a 3 workout a week schedule or would you recommend targeting specific muscle groups on a 5 day a week schedule in conjunction with 1 of these full body 3 day a week routines?

By: crazy horse

crazy horse — Sun, 03 May 2015 23:42:27 +0000

I currently do the Texas method and find it works well. Just to clear up your reference to TM that the Friday 1×5 is at higher weight than the Monday 5×5 volume session. Typically volume is at 80-90% of intensity weight. So both volume and intensity is varied. Same for the light recovery day.

By: lylemcd

lylemcd — Fri, 01 May 2015 15:01:42 +0000

In reply to Marc. I gave a possible hypertrpohy oriented approach to this FOR PEOPLE WHO WANT TO TRAIN FULL BODY THREE TIMES PER WEEK. As folks get stronger, a split routine allows more training volume/intensity in general.

By: Marc

Marc — Fri, 01 May 2015 07:40:46 +0000

Hi Lyle,

Would you recommend this approach for a natural bodybuilder looking for hypertrophy? Or do you feel that you would be better served with your generic bulk approach?

By: lylemcd

lylemcd — Thu, 30 Apr 2015 22:15:06 +0000

Might allow you to go longer before needing a deload. Eventually everybody has to.

By: Roberto

Roberto — Thu, 30 Apr 2015 21:52:45 +0000

There are multiple ways to implement a heavy/light/medium type of approach and which is preferred really depends on the goals. The simplest, for people who just love them some 5X5 is to just alter the intensity of the days so that the light and medium days are some percentage of the heavy day. So if the heavy day is 100% (let’s say it’s 225 lbs/100 kg for a given exercises), light might be 65-75% (65-75kg/145-165) and the medium day is 75-85% (75-85 kg or 165-185 lbs)?

Lyle would this approach to training allow a deload to not really be necessary as intensity is being varied while rep range isn’t?While with the DUP style perhaps one can benefit more from a deload because although the poundage’s are changing the individual is still working close to a maximum even on a light day (just in a different rep range 10-12, 12-15 etc) and the ability for fatigue to accumulate more quickly is a higher possibility?

By: lylemcd

lylemcd — Thu, 30 Apr 2015 15:00:34 +0000

In reply to Ashley. That's why you only alter which movement is first if you're cycling intensity through the week. Light/moderate squat work after deads is very different than heavy squats. Then again, you can argue that moderate squats won't tire someone out for deads. A lot of it will depend on poundages.