Topic: Building up work capacity?

[Brian Terrenio]

I am an absolute novice with this weightlifting thing. I am currently 17, and I've been training for 3 years. The first two years were spent doing workouts that never has you squatting more than twice a week... It's my first year actually being serious about this sport. I used to be a westside barbell nazi, but I quickly switched training philosophies and starting venturing high frequency training...

Would you please describe how to gradually build up work capacity? I've been doing Bill Starr's "heavy light medium" program for a couple of weeks... And as of right now, I'm gonna start doing 5 day a week training sessions with max weights... I'll only be trying to break a PR once a week, while the other four days will be spent with the same weight, but half the volume. And example might be doing 10 singles with 100 pounds, and then doing only 5 singles with 100 pounds the four days... How do I go from here?

Thank you so much...

[Chris Ⓐ LeRoux]

Answering this post requires a long essay. Try narrowing the topic, even if it means posting topics more frequently, and you will probably get some responses. I simply do not have time right now.

[Brian Terrenio]

Answering this post requires a long essay. Try narrowing the topic, even if it means posting topics more frequently, and you will probably get some responses. I simply do not have time right now.

I will try, and please try to answer my question in this thread. I will post other threads but I am also expecting answers in here regardless of how long the essay may be.

Thanks for the help.

[Chris Ⓐ LeRoux]

Your best bet would be to find a coach. I can describe some of my philosophy of training for you but it won't be enough for you to coach yourself and no one should coach themselves anyway. But, I'll throw out a few of my principles. Volume should be increased gradually and never more than three weeks in a row. Personal records across repetition ranges must be tracked with a few key PRs targeted each week, at the most (aside from during breakthrough periods earned through long, hard work and with beginners). Intensity should generally be between 70-105%, aside from technique work.