Dr. Squat - Dr. Fred Hatfield

On page 73, he talks about doing only 120 reps per week. Now I understand this really. If you're doing between 5 and 15 reps or so, then 120 a week is probably fine. Maybe a little more if you're mostly red fiber and doing high rep stuff, maybe a little less if you're mostly white fiber and doing low rep stuff.

But where I work, the "head master" is insisting I back this up with sources. He says its not good enough that I read it from Chris's book, cuz its just 1 book, and Chris doesn't provide any references either.

Does anyone know of scientifically validated recommendations on weekly volume? Chris says its around 100 or so per week.

Though with the Texas Method, I've seen as low as 30 reps per week. And I'm positive a US Marine, in boot camp, doing his push ups will easily exceed 500 per week (depends if he's behaving or not).

Anyway, is anyone familiar with research I can reference on this?

### First let's qualify what Thib's is talking about with regards to a "rep." He's discussing general strength training for size, strength, power, and even strength endurance, but he's essentially talking about reps with 60% or more of 1RM. I.e., reps that can build strength. There is good research, SUpertraining, Science and Practice of Strength, and plenty of other texts reference the relevant research to the fact that 60% is the accepted minimum for any worthwhile strength gains.

Now, with regards to marines or any other boot camp style routine.... the resistance used is relatively low. Even out of shape people can quickly increase their push up rep total by doing multiple sets virtually everyday. After a few weeks, 50-100 minimum is easily achievable. Why, resistance is relatively low, and for the untrained, high volume offers the most benefit for recruiting more muscle fibers. They quickly surpass the 60% threshold for strength acquisition. That's one reason that after initial results, push ups become largely useless for size or strength.

Now, concerning his 120 rep per week recommendation. I can accept that as a general rule of thumb. Not a law that should be amended to the constitution mind you, but a good rule of thumb, that most muscles or muscle groups won't benefit from more than 120 reps a week, or even say every 5-10 days.

The way you will have to argue that validity of the point is to discuss the relationship between volume and intensity. They are inverse with regards to achieving a desirable training effect. E.g., you won't perform 120 reps if you are using 90% of your 1RM that week. Why? You simply can't. The musclulature will fail.

On the other hand, with 60%+ of 1RM, even with say 60% 120 reps is difficult to achieve and full recovery from one workout to the next isn't achievable within a 5-10 day, or 7 day window..... again, it's a generalization, not a rule set in stone.

One could achieve with lower percentages more than 120 reps in a week, but after a period of time.... 2-8 weeks, signs of overtraining as a result of too high a volume would begin to set in rendering the program useless.

Another way to look at it is to examine successful programs used by various athletes. Very few would venture to violate Thib's rule of thumb.

But I'm going over the book with a fine tooth comb right now, and I cant help but see a glaring mistake.

On page 81 and 82, he's got example workout programs.

Now if you add up all the reps in some of these programs, they easily exceed 120 reps per workout. Some go as high as 200 reps or more. Come on... the guy was just explaining how somewhere between 80 and 120 was preferable.

Now I cant be seeing this wrong. Chris forgot to carry the 1?

Ok, so I'm just gonna have to put down the money for those books then.

But while I'm at it, the subject of volume and plyometrics. Any good books on that? I got Donald Chu's "Jumping Into Plyometrics", but I'd like more. Since I'm gonna be buying books, I might as well get this too. Suggestions?

Yessis, Doc, and Supertraining are some of your best sources. The most important thing however is making sure you understand exactly what plyometric training is. It's not merely jump training.

Also, the SUpertraining group at Yahoo groups has excellent info in the archives. Many articles and critiques written by Dr. Siff himself discussing plyometrics.