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2005/11/30, 02:23 PM
I was wondering if anyone has heard of or remembers or even knows about the weightlifting program called nebraskas?
it takes your main core lifts and breaks them down to:
60%
65%
70%
75%
80%
85%
90%
95%
100% of 1rm
then you add in the other muscles, arms, back, ect...
any help would be appreciated in finding this program again or anyone who remembers how it ran?
thanks
josh
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2005/11/30, 02:25 PM
you would actually do your work out through the first week at
60% then every week move up 5% it is all based on starting with a 1rm on bench, squats, deads, legg press and power cleans.
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2005/11/30, 07:44 PM
seems like linear periodization to me. im not a big fan...
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If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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Quoting from 7707mutt:
The squat cage is holy ground.
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2005/12/01, 10:00 AM
why would you not be a fan? if linear periodization is not good,
why not,
and what would you recommend then?
a certain other periodization?
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2005/12/01, 12:14 PM
Because the western model of periodization, linear, is outdated. You train for hypertrophy, then for strength, then for supercompensation. By the time your body has recovered and supercompensated, you have lost the hypertrophy you built in the first thing. It's not necessarily not good, its just not the most effective form out there.
I usually recommend either conjugated or undulating periodization, depending on individual goals.
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If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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Quoting from 7707mutt:
The squat cage is holy ground.
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2005/12/01, 04:28 PM
besides....if leg press is in it....its not that good
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Friends don't let friends squat high...
People don't reach thier true potental, only those who seek it.
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2005/12/01, 10:30 PM
well said.
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If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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Quoting from 7707mutt:
The squat cage is holy ground.
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2005/12/01, 10:57 PM
you stated:
"I usually recommend either conjugated or undulating periodization,"
what kind of workout programs would you recommend for both of these periodization techniques then?
and why is leg press not that good?
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2005/12/02, 12:12 AM
What do you mean by what kind of workout programs?
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If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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Quoting from 7707mutt:
The squat cage is holy ground.
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2005/12/02, 12:13 PM
i mean that i have only read a bit about each periodization technique and have never really understood either one of the programs and how they work?
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2005/12/02, 01:34 PM
The best example of conjugated is westside, the best example of undulating is the template alwyn cosgrove uses with some of his clients. Look them both up for more info. www.alwyncosgrove.com and elitefts.com or westside-barbell.com.
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If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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Quoting from 7707mutt:
The squat cage is holy ground.
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2005/12/03, 01:45 AM
conjugated periodization is a combination of dynamic and maximum efforts. It also uses repetition method and your general feeling during the workout to determine how hard you will work on a given day. It is really based off of your body's biorythems and works extremely well. Linear periodization works well for beginners and for pro-athletes who have nothing else to do but train, eat, and sleep.
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2005/12/03, 02:46 PM
undulating combines different rep schemes within a cycle, as well as within a workout. It has been shown to be far more effective than linear or alternating periodization, with the latter being the more effective of the too. It works well for athletes wanting to gain size and relative strength, as well as for bodybuilders wishing to put on strength along with hypertrophy.
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If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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Quoting from 7707mutt:
The squat cage is holy ground.
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2005/12/03, 04:18 PM
Wrestler so undulated periodization is a cycle of maximal, dynamic, and repition training? so I didn't quite understand him...he gave a link to T-nation which I read before....so he's for alternating these 3 things in workouts in the short term....? like every other? vs just doing short cycles of certain rep schhemes?
I think my most common techniques based on this are maximal and repition methods with a bit of rep alternation.....since I don't commonly do DE lifts.....
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2005/12/03, 06:08 PM
not really dynamic. Basicly just different rep ranges. I'll find an example.
Your working all the different rep ranges simultaniously, instead of in seperate cycles. Like I said before, I would use it to build mass and strength, and it is much more effective at both than linear periodization.
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If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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Quoting from 7707mutt:
The squat cage is holy ground.
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2005/12/03, 06:10 PM
http://www.bodybuilding.com/fun/alwyn3.htm
That was adapted for the bodybuilding crowd... You might be using much lower reps for your low rep sets, ie triples and singles, and your high reps might be repetition for time, as high as 50-100.
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If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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Quoting from 7707mutt:
The squat cage is holy ground.
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2005/12/03, 10:26 PM
thanks guys everything is clear as mud now!really did not make sense unless i could see a sample program of the the 2?
1.conjugated and
2.undulating periodization,
the websites listed to look at did not make sense to me for the way they set up the programs:(
so if any one can show me a sample of both programs then i would love to try them out!
thanks
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2005/12/03, 11:06 PM
Did you read any of the stuff I have posted on westside at all? There are plenty of examples of how to set up a conjugated plan. This right here is what drives me away from this site for a while. People who are not willing to read the info that is right there. I really do believe people need to be spoon fed more and more every day. That attitude will translate into your training. I am at the point I am at physically, mentally, personally, and professional because I have always been proactive in getting the info I need to make myself better in the mentioned area. I think that wrestler, menace, mutt are some of the few that truely go and get the info they need to get better. Stop asking to be spoon fed. I for one am done reinforcing that.
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2005/12/04, 12:58 PM
? I don’t understand the bands or the chains or the max effort day or any of it!? ok then i guess you just believe that anyone who reads the stuff that YOU post, is supposed to understand everything about a periodization technique they have never even heard about!? for 1 I have read the stuff you posted, and for 2 i have only done linear periodization for about close to 15 years now, so i guess after doing the same thing for that extended period of time, you believe i could just stop cold turkey and automatically understand something that quit simply does not even make sense to me? but hey i guess Einstein and i are on the same page now, mathematically just because someone typed up a bunch about how to do HIS equations right
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2005/12/04, 04:55 PM
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Quoting from j2048b:
thanks guys everything is clear as mud now!really did not make sense unless i could see a sample program of the the 2?
1.conjugated and
2.undulating periodization,
the websites listed to look at did not make sense to me for the way they set up the programs:(
so if any one can show me a sample of both programs then i would love to try them out!
thanks
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First of all, you are asking for a sample. They are on this board. That is the point I am getting at. If you would just read the posts that are stickied at the top of this board you would see that there are a ton of examples on how to set up a westside workout. And please do not try to compare this to what Einstein did. We're not dealing with rocket science.
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2005/12/04, 05:14 PM
Gator is right look at the sticky posts. It is what I did and I am well on my way with Westside training. Not only is it fun but setting it up makes you really learn about it first.
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Less Talk, More Chalk!
The Men and Boys are Separated by one thing: The Squat Cage!
7707mutt@freetrainers.com
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2005/12/05, 12:53 AM
The page I posted give a sample of undulating periodization. The sticky gator posted is a sample of cojugated periodization.
What you posted is a sample of linear periodization.
If you mixed the weeks up in what you posted, we could call it alternating periodization.
If you can't figure out the program from a template and a sample routine, then you probably don't have the experiance necessary to disembark from linear periodization.
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If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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Quoting from 7707mutt:
The squat cage is holy ground.
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