are there any videos of the stretches? It was kinda tough to visualize it perfectly.
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pics of stretches in that thread. I was doing some of them wrong, specially the quad one. And I had more angle in my elbow than the guy in the pics has.
pics of stretches in that thread. I was doing some of them wrong, specially the quad one. And I had more angle in my elbow than the guy in the pics has.
Alright, I'm reading this after just waking up. So I might need to reread it later (of course).
Questions:
What is the total rep range we're looking at when doing RP (did he say 10 was the lowest, 20 was the highest)?
When do we determine to do a straight set or RP?
Are you doing this program currently and seeing results with just the 1 exercise per bodypart and no assistant movements?
Can I see the 3 movements you've picked for each of the main bodyparts (back, chest, shoulders, and legs)
Questions:
What is the total rep range we're looking at when doing RP (did he say 10 was the lowest, 20 was the highest)?
When do we determine to do a straight set or RP?
Are you doing this program currently and seeing results with just the 1 exercise per bodypart and no assistant movements?
Can I see the 3 movements you've picked for each of the main bodyparts (back, chest, shoulders, and legs)
I bet you could set it up with assistance movements. Let's say you powerlift. You chose Bench press, Db bench and band pushups as chest movements; board press skull crushers, JM press for triceps; deadlift, rack pull, bent over row for back tickness.
In there you've got assistance exercises for the bench and the deadlift. You could probably get in glute ham raises for hams, etc. since you've got 3 different exercises for each muscle at any given time, one can be the main and two can be the assistance, or the assistance could go on the other muscle groups, like board press or close grip bench for tris.
You could probably also set it up more movement based: horizontal push, horizontal pull, vertical pull, deadlift movement, squat movement, etc.
The program is probably firstly meant for BBers, I believe that's how it was developed, but it can always be tweaked into a more PLer/athlete way of doing things, but keeping the basic principles intact.
In there you've got assistance exercises for the bench and the deadlift. You could probably get in glute ham raises for hams, etc. since you've got 3 different exercises for each muscle at any given time, one can be the main and two can be the assistance, or the assistance could go on the other muscle groups, like board press or close grip bench for tris.
You could probably also set it up more movement based: horizontal push, horizontal pull, vertical pull, deadlift movement, squat movement, etc.
The program is probably firstly meant for BBers, I believe that's how it was developed, but it can always be tweaked into a more PLer/athlete way of doing things, but keeping the basic principles intact.
Just tried an upper workout using this template. Was done in an hour, was fairly hard.
Am I right to assume that if you do for example bench press for pecs and then board press or reverse grip BP for the tris later in the workout, you shouldn't stretch the pecs until you're done with it?
Am I right to assume that if you do for example bench press for pecs and then board press or reverse grip BP for the tris later in the workout, you shouldn't stretch the pecs until you're done with it?
Hoss
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I'd stick to 10-18reps
Assess your recovery ability. Obviously RP sets are more demanding, and more productive if you can heal by the next workout.
I've switched to an explosive lifting routine, basic lifts, moderate weight, big power.
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I'd be more than willing to get back on this if someone wanted to do it with me. Perhaps I could do your idea for the best 3 lifts, and you could do mine.