intensity vs. volume

Many lifters don't know how to set-up their training cycle. I've read thousands of training logs of American lifters and I think they do not do enough volume. And they max out too much. Research and experience accross the ocean is years behind the studies and results of Eastern Europe. There are some like Mike Tchuscherer (spelling???), Eric Talmant, and some others who have figured it out. That's not me saying I have not respect for American lifters. I do. There are many great lifters there, I'd like to just get more training info accross the pond.

One of the most influential coaches and researches of training intensities and volumes is Boris Sheiko. He has produced hundreds of world class lifters. His latest prodigy child is Andrey Belyaev, the beast of Sheiko.

Belayev has his own training now but it's heavily based on Sheiko. There is not much testing of strength but rather building of strength. Sheiko boys rarely work above 85% of their maxes and most of the training is done in the 60% - 85% range. The lower the intensities, the higher the total volume, the higher the intensities, the lower the total volume.

Some Sheiko main points:
- powerlifts are trained multiple times a week
- daily trainings consist of "sandwiches" like squat-bench-squat-accessories or pull-bench-pull-accesories, etc.
- volumes and intensities are very carefully calculated, some typical intensity zones&volumes (6x5@60%, 5x5@65%, 5x4@70%, 4x4@75%, 6x3@80%, 5x2@85% and tons of other variations)
- very little assistance, 90+% of work are the powerlifts and variations

There are big advantages to this kind of training: powerlifts are drilled all the time until form becomes perfect. Look at Belyaev, his 300k pull looks exactly the same as his 60k warm-up. All the small supporting muscles and ligaments get stronger exactly as the powerlifts require. Basic lifting, no bullshit exercises and fluffy assistance. Lifts and muscles are trained, not tested all the time. True maxes are only at competitions, there are very little or no gym maxes.

Go and check the results over internet. Most of us lifters could benefit from more frequency, more volume, less intensity, less maxing out. Give it a shot and see your lifts skyrocket. You'll end up changing clothes for bigger as well :-)