The two main differences between
the beginner and intermediate routine relate to splitting, M/C
cycling, and training to failure. The beginner routine serves
both as an introductory phase, and, as you correctly surmise, a
transition back from layoff. If you had been doing the
intermediate routine for more than a few weeks, a one-month
layoff does not require you “roll back to the beginner routine”
for any longer than two weeks or so. Some people will jump right
back into the intermediate or advanced routine, and since I’ve
done this myself after a layoff without any problem, I can’t
condemn it. I do, however, strongly believe with respect to
effort intensity and training to failure, it is better to
err on the side of more gradual progression – including
gradually progressing back from a layoff. My own experience
training others and myself confirms that proceeding methodically
and increasing intensity gradually works a lot better than
overexerting oneself because of a surge of over-enthusiasm or
guilt about taking a layoff. There is no compensating for missed
workouts. You just have to make up the lost ground, and move
beyond. Fortunately, the detraining effect of a layoff
(especially only a month) can be worked-off in just a few
workouts. As noted in NHE, occasional layoffs often work to your
advantage hormonally, so people shouldn’t feel a need to
compensate in any way for missing a few workouts. Over time,
however, the significance of consistency and NOT missing
workouts largely tells the story of one’s success, assuming he
or she is training properly.
|
Is there a specific rep range in the Beginner
routine. . .is the initial rep range 6-9 reps like in
Intermediate? |
Rep range doesn’t matter as much
when you’re not training to failure, for reasons discussed in
HIE. Higher reps (but not more than fifteen) is appropriate in the beginner
routine or when performing warm-up sets at intermediate or
advanced level.
|
Could you provide a sample routine for the
Advanced workout... I'm a little confused on how that should be
set up. |
HIE contains sample routines
applicable to advanced workouts. The most significant change in
training regimen occurs between beginner and intermediate.
Advanced is fundamentally the same as intermediate, with the
addition of numerous techniques you can selectively incorporate
into your routine as a means of tailoring training to specific
objectives. The added differentiation of the advanced routine
makes it more flexible and individualized than beginner or
intermediate. For example, you noted three such techniques:
overreaching (short-term volume excess), supersetting, and
Olympic lifts. Olympic lifts are recommended, optionally, for
advanced only and are recommended during the consolidation phase
for a maximum of two sets, see HIE p. 212; so they actually are
a small component of the program. There’s no supersetting during
the consolidation phase so, no, Olympic lifts are never
supersetted in HIE program. Follow HIE as closely as possible,
but don’t lose sight of the general principles and guidelines
which provide you with the framework you need to direct your
workouts effectively and constructively.