VIF - Summary & Principles in Practice Flashcards
What is the adjustment flow chart?
What are some sample strength routines?
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56 VOLUME, INTENSITY, FREQUENCY
On Monday we have 3x8-12 for the rows. You might think, “hold on, this is only 30 reps, we are 10 reps short of our 40 rep target!” However, we have RDLs, deadlifts and front squats as potential movements we do on Tuesday. If you’ve done front squats then you know that it takes an extreme amount of e ort to keep that front rack position. With the RDL, to retain scapular retraction also takes a lot of e ort, and has a lot of lumbar work. The deadlift works the entire back to a degree. So we can count some of this volume towards back. This is also true on Friday. This is why the chins and the rows are only 3x8-12 (for a total of 30 reps) rather than 4x8x12.
Let’s take a look again at the Monday workout. We have 43 reps from the first two
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THE MUSCLE AND STRENGTH PYRAMID TRAINING
exercises (bench press and overhead press) which will cover the triceps, delts and chest. Now, we could say that we come up a little short if we decide not to count the OHP for chest (as it does hit the clavicular head of the pec a bit), meaning that we just get a total of 25 reps for the chest from the bench press. However, Thursday we are where we need to be with the 5x3 bench and 4x6 DB chest press, that’s 39 reps, and you do get some training stimulus of the triceps and chest from chins believe it or not [30, 31].”
What are some sample hypertrophy routine?
“You can see that the majority of the work is in the 6-12 range, and a small amount is above and below. That’s roughly 3/4’s in the middle of the range, roughly 1/4 either side of that.
You can see that the calves fall slightly shy of the 40 rep target, however squats and front squats do get a little plantar flexion in them so we can round up a little bit. Of course, if you have weak calves you can train them a little more. But the larger point is that this falls within the recommendations as well. Once again don’t get hung up on the recommendations and get OCD! You can also see as a generality, there is more total volume being performed on this hypertrophy routine compared to the strength routine. However, because moderate loads and rep ranges dominate this setup, you will be able to get through it in about the same time or faster than the strength routine where you would need to rest longer between sets (more to come on this) and wouldn’t want to alternate between exercises (more to come on this as well). Also, you might find the relative stress of this routine, despite having more volume, isn’t necessarily higher than the strength routine because the intensity is lower.”
How does the front squat, deadlift, rdl, and chip up overlap?
“We have RDLs, deadlifts and front squats as potential movements we do on Tuesday. If you’ve done front squats then you know that it takes an extreme amount of e ort to keep that front rack position. With the RDL, to retain scapular retraction also takes a lot of e ort, and has a lot of lumbar work. The deadlift works the entire back to a degree. So we can count some of this volume towards back.”
