h t t p : / / articles.elitefts.com/training-articles/sports-training/apre-the-fastest-way-to-get-strong/ (can't post links yet)
Your thoughts?
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09-04-2013, 12:03 PM #1
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09-04-2013, 12:33 PM #2
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09-04-2013, 12:58 PM #3
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09-04-2013, 12:58 PM #4
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09-04-2013, 01:06 PM #5My new and improved (!) madcow's workout generator
http://eric-harvey.com/lifting/calculators/madcow.php Now newer and improved-er than before!
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My log (it's way more embarrassing than you think):
http://forum.bodybuilding.com/showthread.php?t=157155823
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Forum Tools v0.13
http://forum.bodybuilding.com/showthread.php?t=153811521&p=1124633293&viewfull=1#post1124633293
If you have questions about either one, just let me know **links are currently down**
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09-04-2013, 01:28 PM #6
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09-04-2013, 01:51 PM #7
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09-04-2013, 02:55 PM #8
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09-04-2013, 11:57 PM #9
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09-05-2013, 06:17 AM #10
- Join Date: Nov 2001
- Location: Boston, Massachusettes
- Posts: 7,084
- Rep Power: 8239
Here's a study abstract (done by the author of the book) that basically says in a group of 20 or so athletes over two different 6 week periods the apre group increased their bench and squat more than the linear progression group.
I'm sure the book has a few example program templates set up but if this is just a 5/3/1-esque "do this for your main work then follow it with the same basic accessory work you'd use for any upper/lower split"
Its pretty much what juggernaut programs in for each week. So now the 30$ e-book hierarchy of auto regulation progression based on frequency from low to high would be 5/3/1---> Juggernaut method---> APRE.
If you get 3 reps over your 3RM training weight add 5-10 lbs per rep and do another set. The example shown is similar to 5/3/1 set/rep wise. Set 1= 50% Set 2=75% Set 3= training weight + (your main work set amrap) then depending on your reps a 4th set with set 3 weight+x based on your extra reps.
I have not read the e-book so there may well be a lot more to it than this but based on a quick google search this is the info I found.Last edited by Retardo-pex; 09-05-2013 at 06:31 AM.
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09-05-2013, 06:51 AM #11
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09-05-2013, 07:11 AM #12
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09-05-2013, 07:11 AM #13
Great post RP, thanks!
Hammer, I'm with you. I feel like a lot of people are throwing a lot of science around when people have been getting stronger by picking up progressively heavier things for thousands of years. Of course I understand being completely obsessed with something and wanting to know everything about it as well. I don't fault those that get into the anatomy and physiology of strength sports, it's just not for me.
Maybe if I'm ever strong enough where I need one of these routines, someone will be nice enough to explain it to me.
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09-05-2013, 05:15 PM #14
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09-05-2013, 05:57 PM #15YouTube: http://www.youtube.com/user/NorthStrongSC
Main Training Log: http://forum.bodybuilding.com/showthread.php?t=155303583
After seeing a hard workout you may want to complain and want others to pity you for the work you have to do. Your mom will pity you. Your girl will pity you. I may pity you, but your competition will not pity you. They will step on you, walk over you and spit on you. � Boris Sheiko
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09-05-2013, 09:47 PM #16
- Join Date: Oct 2012
- Location: Ashland, Ohio, United States
- Posts: 227
- Rep Power: 220
I don't see a link to the abstract you are referencing, however about a year ago I did a research summary on an APRE experiment as it was the only experiment with auto-regulation and strength training I could find. The S&C coach wouldn't allow pre-1RM testing for the experiment as the athletes had just started their off-season training. So despite the fact that the APRE group tested slightly stronger, the "pre-test" numbers were from a year ago, which meant there were 46 weeks worth of unaccounted fluctuating strength levels in the test groups. I am not bashing the guys who did the experiments as they did the best job with the conditions they had. The study serves as justification for further, more detailed and controlled studies on auto-regulation and strength training.
However, referencing that study as scientific proof of extraordinary claims is ridiculously.
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