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Can someone explain the specifics of alternating heavy and light day?

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Author Topic: Can someone explain the specifics of alternating heavy and light day?  (Read 159 times)
nomesaying
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« on: February 03, 2012, 03:29:00 PM »
I'm following wolf's weightlifting option 2, with decent gains but I am considering alternating a heavy and light day. First, will that work with this routine? And second how is it done exactly? Thanks guys.
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Hooloovoo
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« Reply #1 on: February 03, 2012, 05:07:43 PM »
Alternating heavy and light days is to avoid overtraining particular movements. The first example that comes to mind is Madcow 5x5, where Monday and Friday Squats are heavy (5RM and 3RM) and on Wednesday you do light squats. Doing the light squats acts as "active recovery," meaning the body will recover faster from the heavy days than if you were not to squat at all that day. It also just helps to train the movement a bit more. KN would probably know a bit more about the specifics.

As for Option 2, I don't see how you could really make that into heavy/light since the program was designed as a linear progression routine. My guess is you probably don't need to even do heavy/light sessions at this point. Have you done Option 2 as a linear progression routine and milked out every last pound you can? If not, then there's no need to alternate.
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em2241992
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« Reply #2 on: February 03, 2012, 05:11:43 PM »
Everything Hooloovoo said is true, as far as I know. One other thing I believe light days do is aid in hypertrophy due to the high volume.
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Docthal
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« Reply #3 on: February 05, 2012, 10:57:07 AM »
they just say that to make things fing complicated you dont need to do that sheet just lift weights and when that becomes easy then lift heavier weights
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Hooloovoo
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« Reply #4 on: February 05, 2012, 02:45:19 PM »
Quote from: Docthal on February 05, 2012, 10:57:07 AM
they just say that to make things fing complicated you dont need to do that sheet just lift weights and when that becomes easy then lift heavier weights
Overly simplified and incorrect. Light/dynamic work can help loads, especially when beyond beginner and even intermediate stages of training.
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Goals by graduation:
Deadlift 350 or 315x3
Squat 300 theoretical-1RM
Bench 200+
Press 115 for reps (if my shoulder heals)
Overall: 850 PL total
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