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Hey everyone.. Been lurking for a few months trying to absorb before asking stupid questions. In that time, I've been doing CNS and making little tweaks here and there to see how my body responds and I think I've learned some valuable stuff. That being said, in a couple of weeks I've decided I'm going to embark on a 3 month experiment of trying to follow CBL and SWHD to the letter and document progress/regression on a daily basis. I, for some reason, like to do experiments on my body.My question really resides in the volume on the Shockwave Heavy Duty program. For example, leg day, has 60+ squats, 30+ leg press, and 50+ deadlift. Now, what I've been doing for the past month is a mildly "bulgarian-ish" training thing (purely for enjoyment, not necessarily for gains, tho I've seen some). Basically, 3-5 times a week, I will max out the Snatch or Clean and Jerk and the Squat. So it's very low volume; usually less than 20 total reps, not including warmup reps.So switching over to SWHD, and the amount of volume it has, is going to be a shock. I'm already anticipating the DOMS, hah. Basically I'm wondering if anyone has any opinions about just sucking it up and diving in, or ramping up in some way. And if the latter, are there any suggestions? Maybe doing 1/3 volume first week, 1/2 volume second week, 2/3 volume third week, then full volume fourth week or something like that?Thanks for the help!PS: Stats, if they matter: Skinny-fat and pretty weak @ 6'1, ~185lbs, ~16-19%BF[/novel]-TC
Thanks, Tex. I was kind of leaning that way but thought I might put feelers out to see if anyone else has gone through the experience already.Thanks!-TC
The low volume training that you are doing should be adequate enough of a ramp up that you shouldn't really feel like you are going to be killing yourself. I think you understand, as does any avid lifter, that whether you are switching from low volume to high volume, or vice versa, you are going to experience the adjustable DOMS. Due to your previous conditioning though, it will only last for a week or so, or once you get all of the first body part workouts out of the way. Like Tex said, dive in. Most people in workout plans don't realize that they ramp up unconsciously because they can usually do more than what the program asks for initally, but it's just are nature instinct to be skeptical of most programs. (People I said "most" so don't think I'm referring to everyone:disclaimer :))
I feel you guys. Since I'm not starting SWHD for another two weeks yet, I've just decided to continue my loose “Bulgarian-ish” program, but add a bit of extra volume on the back end. So more triples and 5s to get used to a little more volume.And I do have to stay, I'm not skeptical of the program whatsoever. I'm more skeptical of my body's ability to adapt quickly enough that the large jump in volume and the resulting DOMS won't effect the next training sessions. But eff it, I realized there's really no total difference in diving in and having to back off a bit for a day or two than starting lower volume and working up.Thanks guys!-TC
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