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-: Now when we look at this entire window shifting
to
the right and up,
and by that I mean towards needing more volume
and more stimulus.
Eventually the intensities needed for a stimulus
at a given volume
become problematic,
It's just too much of one of the other or both.
We start to get to that point where now if we're looking
at how much we could actually recover from
and the amount of systemic fatigue et cetera,
that we're starting to we're starting to
reach the limits of our recoverability
no matter how slow we try and progress.
And
in this case, when we start to see this situation,
wouldn't it be amazing if there was a way
that we could get
this threshold window to shift down into the left?
Wouldn't that be the ideal scenario?
Because then we could come back in
and we could get a stimulus
at less intensity
and less volume.
So, what happens
when we go through a deload
or we switch up our phases of training,
which is something that we really focusing on
in our end then one programming system
is that we use a variety of different stimuluses of training
so that we can essentially improve a recoverability
and decrease the threshold that we need
in a different stimulus.
So in some way, shape or form,
you have to go away from what you're currently doing
so that your body actually lowers that threshold back down.
So then you can come in and you have a new target volume,
a new target intensity that is now gonna be manageable
in terms of your recovery,
and also just in terms of just like lifestyle,
how much time you got to spend at the gym
and et cetera, et cetera.
And how much of a toll this is taking on
your life in general.
So, this is what we wanna accomplish.
And this is what happens when we use proper deloads
and periodization.
It is essentially
we lower that curve back down.
So we took this scenario here,
which sucks 'cause you gotta do so much to get any benefit.
And then we turned it in to this scenario here,
where now it's like, man, if now I could do high intensity
at low volume,
I could kinda focus on that optimal window
of you know volume or, you know, if I really wanted to
I could do a lot of volume at a lower intensity.
My suggestion still here is gonna be to try and find that.
So here, I moved the target window
and I made it a little bit bigger to include
some of that lower volume stuff,
simply because it's just gonna give me
more opportunities for progression.
And what I tend to find is that
as people become more advanced,
likely what is gonna favor is being able to start
at that lower volume
but they're still gonna need a certain relative intensity.
And so what I've done is kind of opened the window
between these orange and yellow lines to show
that as somebody kind of advances
from a trainee that was kind of looking like this
and they were shifting and they got to this scenario
once I kind of phased out periodized out and I got through
what I would probably do is I would start in that orange
and then progress to the yellow and then to the green
and de-load and back down,
Just kinda get the idea of what we're looking at
is
for,
is as you start to get more trained,
being able to work at a little bit higher intensities
and not have to hit just a ton of volume
may be more feasible for a lot of goals.
Now again, principles not rules.
There are definitely gonna be cases
where maybe you choose to use more volume
and lower intensities for whatever reasons that may be.
So,
longterm,
you're gonna maintain some adaptations,
meaning that,
you're gonna get stronger
and it's not like you're gonna de-load
and then all that strength is gonna go away.
That strengths are likely gonna come back
really really fast as soon as you start
either repeating those exercises
or going back into that front range or whatever.
So,
that's one of the reasons that your intensity demand
just tends to trend higher as you accumulate adaptations
over
months, years of training.
Likely your volume requirement
will trend slower.
So, if you imagine that this process is something
that like we can de-load it
get this type of an effect,
but the net effect is still that like from a beginner
to an advanced person,
this is going to have somewhat of a permanent shift
to the right and up.
But that permanent shift
is gonna be smaller than what we get in an individual
like mezzo cycle.
So,
or even a macrocycle.
So
as a person deloads,
as a person goes on vacations
as a person periodizes
we can continue to lower that threshold,
but it's likely never gonna come back down
to their starting point of when they first started training.
It's gonna continue to go up.
But we can keep bringing it down.
So it's kinda like, you know, like all right,
well maybe we move five steps up four steps down,
five steps up four steps down
just to throw a number there.
So
one of these longterm adaptations
that are gonna move this,
but
in terms of the net progressions
that you're going to have to make
the intensity climb is likely gonna be higher
than the volume requirement.
And when I say volume requirement here,
I'm referring probably more,
I would say towards set volume
in terms of any other types of volumes.
So
it's not like,
once you start training,
now you need an exuberant amount
of sets for the rest of your life when you ever do this.
If anything's gonna come down,
it's likely gonna be that you need as many sets,
but
in order to continue to make progress,
the thing that you will probably need
even after deloads or whatnot,
is you may be able to reduce sets,
but you're still gonna have to work at a decent intensity.
So you may be able to start,
a beginner working at relatively low RPEs
and the threshold for them is just so low,
but
likely as you get a few years of training under your belt,
you're never gonna be able to make much progress
from a bunch of very low RPE training.
The volume that you'd have to do
would be extremely inefficient for the stimulus
that you were going for.
So
basically getting back to it,
you are going to trend to the right and up,
but you're just gonna trend faster
and the demand for maintaining higher intensities
than you are in terms of set requirements,
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