managing strength in relation to injury on cycle

[MJF]

This forum doesn't see much traffic but I believe it's the correct forum for this topic.

I am starting week three on 3J's reverse pyramid training and at the same time I went ahead and started an enhanced trt protocol. First week was trying to figure out amount of weight to produce failure as per the workout, second week seemed a little better dialed in with the amount of weight.

My question, and I believe it applies to any workout when on cycle is how to manage strength gains without injury to joints, tendons, etc. On my particular workout, every set is to failure so as I get stronger, I need to add more weight to produce failure. Should there be a stopping point to adding more weight?

Don't get me wrong, I don't have unrealistic goals for gains. I'm just not very strong now and today being the start of week 3, I had to add a little to each lift to reach failure. Wondering what most of you do when on cycle.

 

[cybrsage]

Very good question! I am doing 3J's reverse pyramid as well and I have been slowly adding weight about every other week.

 

[halfwit]

The most general advice I can offer is to find a weight where the last two reps require a significant amount of effort. Listen to your body, and when it starts to tell you that it has had enough, take a deload week. (50% weight, same reps)

Stretching and making sure you get enough rest are also very important, as connective tissues need to be pampered even more so than the muscles they support.

My .02c

 

[Hypnotix]

http://www.steroidology.com/forum/training-forum/675419-reverse-pyramid-training-spreadsheet.html

Here's a link to my logging spreasheets for this exact regimen.

Use it to keep track of everything. Add notes to your sheets or to the document on any device to signal a need for increase or decrease in weight on any particular exercise. I use + or - signs next to the exercise, or even to a particular set to tell myself to raise or lower the weight next week. Stick to only increasing weight on one or two sets a week, any more and I'd think it could be counter productive and you may burn out too early into the workout and be at a higher risk for injury. Maybe use these days where you feel comfortable with the weight, to make very minor adjustments, focus more on form, and work on the 1 sec positive movement/4 sec negative movement required by this plan.

Strength is great, but you want that perfect balance with this plan, and in your case, being worried about injury, just up the weight across 1-2 sets on 1 exercise at a time. Get used to it (practicing form and rep quality), rinse, and repeat.

Hope this helps!