BRANDON LILLY
I look back over a lot of training magazines, and talk to
a lot of other lifters that are older than me, hell if your dad is over 50 talk
to him, the fact is people used to work harder. In and out of the gym. Deloading
only became a glamorized word to sell muscle magazines.
In the Cube method I will admit it is not going to be a balls to the wall, nose bleed central, training session every time you are in the gym. However, it's laid out to maximize your body's ability to train hard, harder, and hardest without ever spilling over into the dreaded "overtraining" zone. Again I think most guy overtrain because they are underdeveloped but that's another article.
The Cube is based around four days
•Max Effort- We try to achieve a maximum single, double, or triple on this day. On max effort days our accessories are done lighter with higher repetitions (10-20).
•Repetion- We try to hit multiple sets with the same weights for repetitions ranging from 3,5,8, and occasionally 10. On this days accessory weights are moderate, and rep ranges are moderate as well (8-12).
•Speed- This day is designed to allow us to do singles or doubles in the fastest way possible, and hit a desired total volume for the day. On this day to offset the accessories are heavier an done for reps in the 5-10 range.
•Bodybuilding Day- This day is a mental break from anything "heavy". Our goal is to build up muscles that are lagging. I have all my trainees do Military Press, Biceps, and Calves first. Then they self assess what is lacking, 99% of all lifters will do a back movement, and then decide on two more body parts.
As you can see the method allows for a lifter to challenge the body and mind in different ways rather than constantly being at full throttle. I encourage all my lifters to stop one rep/set short because this keeps confidence high, and recovery brief. Lifters have been sold that PR's are the only indicator of improvement, but what are 10 weekly PR's when they don't come on the platform?
In the Cube method I will admit it is not going to be a balls to the wall, nose bleed central, training session every time you are in the gym. However, it's laid out to maximize your body's ability to train hard, harder, and hardest without ever spilling over into the dreaded "overtraining" zone. Again I think most guy overtrain because they are underdeveloped but that's another article.
The Cube is based around four days
•Max Effort- We try to achieve a maximum single, double, or triple on this day. On max effort days our accessories are done lighter with higher repetitions (10-20).
•Repetion- We try to hit multiple sets with the same weights for repetitions ranging from 3,5,8, and occasionally 10. On this days accessory weights are moderate, and rep ranges are moderate as well (8-12).
•Speed- This day is designed to allow us to do singles or doubles in the fastest way possible, and hit a desired total volume for the day. On this day to offset the accessories are heavier an done for reps in the 5-10 range.
•Bodybuilding Day- This day is a mental break from anything "heavy". Our goal is to build up muscles that are lagging. I have all my trainees do Military Press, Biceps, and Calves first. Then they self assess what is lacking, 99% of all lifters will do a back movement, and then decide on two more body parts.
As you can see the method allows for a lifter to challenge the body and mind in different ways rather than constantly being at full throttle. I encourage all my lifters to stop one rep/set short because this keeps confidence high, and recovery brief. Lifters have been sold that PR's are the only indicator of improvement, but what are 10 weekly PR's when they don't come on the platform?
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