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HIT?Westside method ME day, DE days repetition days?wendler 5/3/1body builder splitsRunningsprintingProwler push/pullsheavy farmers walkshow do you know if you should backload or not?
To an extent, you have to go by feel.Glut4 translocation is achieved by muscular contraction against heavy resistance, so whenever you work with a heavy load you could backload if you feel it's necessary. Endurance exercise doesn't warrant a backload, and most of us wouldn't backload after HIIT/sprinting.
so farmers walks that are heavy would warrant a backload?and what about loading the prowler with something heavy and pushing it a few feet for a couple sets?
If you feel like you need one, then yes, you could.I've done it after heavy sled pulls, but only when I felt so drained I could hardly move from it.I normally only backload after heavy resistance training.
Big Tex mentioned in the Programs section something about working with 70+% of your 1RM, but I dont know how much volume at this intensity is needed
Big Tex mentioned in the Programs section something about working with 70+% of your 1RM, but I dont know how much volume at this intensity is needed
70% is fair estimate, personally I just go by rep totals. For example: I make sure to perform at least 2-3 multi-joint core lifts at 4x6-10 at the begining of each training session. I figure if I'm reaching muscular failure around 10 reps or less I'm probably getting enough tGlut translocation. Busting out 15+ reps each set will most likely not be heavy enough.Just my opinion based on a couple months of experimentation.
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