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Sheiko Forum General Powerlifting Universal Topics General Training Overview - Intensity
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Robert Frederick
Global Moderator
Full Member
Posts: 221
General Training Overview - Intensity
on: April 28, 2014, 02:23:40 PM
Relative Intensity
The relative intensity (RI) is the percentage of the average weight of the bar compared to the one repetition maximum (1RM) of an
exercise. This parameter characterizes the relative degree of stress the body experiences when performing exercises regardless of
body weight, skill and strength of the athlete.
Boris analyzed the training load trained of world champions (38) from 1993 to 2013 and found that the greatest increase in strength was
achieved with an average relative intensity of 69.5 - 72%. However, this does not mean that all work should be done at 70% of
maximum. In training sessions an athlete trains with weights in the range of 50 to 85-90%.
There are several ways to achieve an average intensity in this range. For example:
Version 1
%RM Reps Sets
50 5 1
60 4 1
70 3 1
80 3 2
90 2 3
Lifts = 24
Relative Intensity = 71.5%
Version 2
%RM Reps Sets
55 5 1
65 4 1
75 3 1
85 2 4
Lifts = 20
Relative Intensity = 72.0%
Version 3
%RM Reps Sets
50 5 1
60 4 1
70 3 1
80 3 5
Lifts = 27
Relative Intensity = 70.4%
Version 4
%RM Reps Sets
50 5 1
60 5 1
70 5 1
75 4 5
August 26, 2014, 12:27:42 PM
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General Training Overview - Intensity http://sheiko-program.ru/forum/index.php?topic=6.0
1 of 6 26/08/2014 1:30 AM
Lifts = 35
Relative Intensity = 68.6%
Version 5
%RM Reps Sets
50 5 1
60 4 1
70 3 1
80 3 2
85 2 3
80 3 2
Lifts = 30
Relative Intensity = 72.3%

When planning the load in the preparatory period for elite athletes Boris uses stressful loads once every 10 - 14 days:
Squats
Option 1: Pyramid Method
%RM Reps Sets
50 5 1
60 5 1
70 3,5,7,9,8,6,4* 1,1,1,1,1,1,1
*athlete does 3 reps, rests, then 5 reps, 7 and so on

Lifts = 52
Relative intensity = 67.1%
Option 2: Ragged Method
%RM Reps Sets
50 5 1
60 5 1
70 3,7,5,8,4,9,6 1,1,1,1,1,1,1
Lifts = 52
Relative intensity = 67.1%
In the first and second embodiments, both have the same number of lifts and the same relative intensity. The difference is in the
ordering of the sets with 70% of 1RM.
Athletes who performed these two methods noted that the Ragged Method" was better tolerated than the Pyramid Method.
Mid-level athletes perform squats using the preceding methods with a weight of 65% of 1RM.
Bench Press
Option 1: Average Pyramid
%RM Reps Sets
50 5 1
60 5 1
70 4 1
75 3 1
80 2 2
85 1 2
75 3 1
65 5 1
55 7 1
Lifts = 38
Relative intensity = 65.3%
Option 2: Mega Pyramid
%RM Reps Sets
50 7 1
60 6 1
70 5 1
75 4 1
80 3 1
85 2 2
80 3 1
75 4 1
General Training Overview - Intensity http://sheiko-program.ru/forum/index.php?topic=6.0
2 of 6 26/08/2014 1:30 AM
70 5 1
65 6 1
60 7 1
55 8 1
50 9 1
Lifts = 71
Relative intensity = 63.8%
Option 3:
%RM Reps Sets
50 5 1
60 4 1
70 3 1
80 3 2
85 2 3
80 2 3
Lifts = 30
Relative intensity = 72.3%
Option 4:
%RM Reps Sets
50 6 1
60 5 1
70 4 1
80 3 2
85 2 2
80 3 1
75 4 1
65 5 1
55 6 1
Lifts = 43
Relative intensity = 67.3%
Option 5: Short, Intense Pyramid
%RM Reps Sets
50 5 1
60 4 1
70 3 1
80 3 1
85 2 2
90 1 2
85 2 2
Lifts = 25
Relative intensity = 72.0%
Intensity Zones
Maximum strength increases are achieved with loads between 91-100%. Little skeletal muscle hypertrophy occurs and strength growth
is primarily the result of consolidation of the neuromuscular system. The amount of strength improvement decreases with decreasing
intensity: however, the growth of muscle mass increases.
So the training of beginners should promote, first and foremost, an increase in muscle mass. This is because the weight and height
data do not correspond with the weight class they are in. For example, at 173cm, a 16-17 year old beginner might weigh 75kg or less.
At this height he should be in the 83-93kg weight class. This is why beginners should emphasize lower intensity zones. It will also help
them reduce the risk of injury and improve learning the technique of the competitive exercises.
At a height of 173cm, the 16-17 year old beginner at 75kg has a weight-height ratio of 434g/cm (versus 520g/cm for a 90kg lifter at the
same height); consequently, the muscle mass per centimeter will be less than needed. This is the reason why the lifter should switch to
his weight class.
Optimal Heights and Weights
Height Weight Height Weight
145+/-3cm 52kg 168+/-2cm 82.5kg
149+/-3cm 56kg 171+/-2cm 90kg
155+/-2.5cm 60kg 174.5+/-2cm 100kg
160+/-2cm 67.5kg 177.5+/-2cm 110kg
164+/-2cm 75kg 186+/-6cm 110+kg
*Target weights should be at the top of a weight class
General Training Overview - Intensity http://sheiko-program.ru/forum/index.php?topic=6.0
3 of 6 26/08/2014 1:30 AM
Last Edit: May 30, 2014, 03:36:08 PM by Robert Frederick
All things being equal (the intensity of loading, the work scheme, etc.), an increase in the volume of loading contributes to an increase
in a lifters muscle mass. Therefore the lifters height/weight data is an important factor for planning the loading. When it is necessary to
increase muscle mass the volume of loading is at a maximum. As body weight rises to near the limit of his weight class a greater
emphasis is placed on higher intensity zones.
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tth gza
Newbie
Posts: 8
Re: General Training Overview - Intensity
Reply #1 on: June 06, 2014, 09:41:15 PM
I have a question.
The intensity is same, at squat, at dedlift and at benchpress?
Because at squat and dedlift you work weight and your mass, at benchpress you move only the weight.
thanks
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tth gza
Newbie
Posts: 8
Re: General Training Overview - Intensity
Reply #2 on: June 06, 2014, 10:00:23 PM
Last Edit: June 06, 2014, 10:19:22 PM by tth gza
In the proffesional competiter what intensity zone must train?
And what changes in the intensity the reccurent method?
for example: bench press 55% 5x1, 65 % 4x1, 75% 3x1, 85% 2x4; squat and bench press: 50% 3x1, 60% 3x1, 70% 3x1, 80% 2x4
thanks
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DOMS
Newbie
Posts: 7
Re: General Training Overview - Intensity
Reply #3 on: June 07, 2014, 12:13:41 AM
Great read. Now what fat percent is recommended/required/optimal at these weight recommendation?
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Robert Frederick
Global Moderator
Full Member
Posts: 221
Re: General Training Overview - Intensity
Reply #4 on: June 07, 2014, 01:17:19 PM
Quote from: DOMS on June 07, 2014, 12:13:41 AM
Great read. Now what fat percent is recommended/required/optimal at these weight recommendation?
I think that's individualized. Whatever gives you the best total. I've seen the best results personally around 14%. I've been down to 8%
but my lifts went down too. 14% also happens to be where I fall if I just eat whatever I want. That could be coincidental or maybe not.
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Maurizio
Class 1
Newbie
Posts: 22
Re: General Training Overview - Intensity
Reply #5 on: June 07, 2014, 08:29:54 PM
complete rests between the series are recomended?
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DOMS
Newbie
Posts: 7
Re: General Training Overview - Intensity
Reply #6 on: June 07, 2014, 09:01:26 PM
Quote from: Robert Frederick on June 07, 2014, 01:17:19 PM
Quote from: DOMS on June 07, 2014, 12:13:41 AM
Great read. Now what fat percent is recommended/required/optimal at these weight recommendation?
General Training Overview - Intensity http://sheiko-program.ru/forum/index.php?topic=6.0
4 of 6 26/08/2014 1:30 AM
I think that's individualized. Whatever gives you the best total. I've seen the best results personally around 14%. I've been down to 8%
but my lifts went down too. 14% also happens to be where I fall if I just eat whatever I want. That could be coincidental or maybe not.
My body gets me to 20% if i eat whatever i want. Below 15% year round would be a nice change of pace. Thanks for the reply.
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Boris Sheiko
Administrator
Newbie
Posts: 46
Re: General Training Overview - Intensity
Reply #7 on: June 13, 2014, 04:59:24 PM
Quote from: tth gza on June 06, 2014, 09:41:15 PM
I have a question.
The intensity is same, at squat, at dedlift and at benchpress?
Because at squat and dedlift you work weight and your mass, at benchpress you move only the weight.
thanks
I dont take it into account. It doesnt influence intensity in the squat, bench press, or deadlift.
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tth gza
Newbie
Posts: 8
Re: General Training Overview - Intensity
Reply #8 on: June 13, 2014, 08:35:10 PM
Thank you!
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patrick
Newbie
Posts: 1
Re: General Training Overview - Intensity
Reply #9 on: July 30, 2014, 05:54:10 AM
Is there a way to quantify the difference between, say, 3 sets of 5 reps at a given intensity vs. 5x3? 3x5 will obviously feel harder, but is
there a significant difference in training effect?
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Robert Frederick
Global Moderator
Full Member
Posts: 221
Re: General Training Overview - Intensity
Reply #10 on: July 30, 2014, 12:29:41 PM
Quote from: patrick on July 30, 2014, 05:54:10 AM
Is there a way to quantify the difference between, say, 3 sets of 5 reps at a given intensity vs. 5x3? 3x5 will obviously feel harder, but is
there a significant difference in training effect?
3 sets of 5 reps will take longer to recover from and not just between sets but also between workouts. If you want to quantify it you
could look at the lactate build up inside the muscles. You get a linear increase in lactate with each rep. But if you were to look at
ammonia build up you get a curvilinear response. If you stay below half the number of a certain rep max, i.e. 3 reps at 8RM, then there
is no significant increase in ammonia. That means you can come back and do it again fairly soon.
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BuccioniPL
Global Moderator
Full Member
Posts: 134
Re: General Training Overview - Intensity
Reply #11 on: July 30, 2014, 07:22:19 PM
Quote from: Robert Frederick on July 30, 2014, 12:29:41 PM
Quote from: patrick on July 30, 2014, 05:54:10 AM
Is there a way to quantify the difference between, say, 3 sets of 5 reps at a given intensity vs. 5x3? 3x5 will obviously feel
harder, but is there a significant difference in training effect?
3 sets of 5 reps will take longer to recover from and not just between sets but also between workouts. If you want to quantify it you
could look at the lactate build up inside the muscles. You get a linear increase in lactate with each rep. But if you were to look at
ammonia build up you get a curvilinear response. If you stay below half the number of a certain rep max, i.e. 3 reps at 8RM, then there
is no significant increase in ammonia. That means you can come back and do it again fairly soon.
Quite interesting comment! I did not know this different relation ammonia - reps, lactate -reps
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