Tag Archives: Training program

1/2 a kilo per session = long term progression

Half a kilo each session.
 
That’s all you need to add to the main lifts.
 
Devilishly simple, some may even say dull, yet super effective.
 
It give your body plenty of time to master the weight.
 
You will not miss any reps (well, you shouldn’t if you start at the correct load).
 
Here is how it’s laid out:
 
Main lift:
 
– Working set/rep options 2×5, 3×3, 5×2
– Warm up sets are as needed
– Pick a large compound movement e.g: Squat, Press, Deadlift, Chin etc
– Rest 3-5min
 
Loading & Progression:
 
– 2x5x70%, 3x3x75%, 5x2x80%
– Add half a kilo to the main lift each session without fail, hence the low starting weights.
 
Accessory work:
 
– 1-3 lifts depending on your time available
– 2-3 sets
– 6-25 reps
– Loading will be dictated but the reps chosen
– Rest 1-2min
 
Split:
 
– Legs/Push/Pull
– Hit each every 3-5 days ideally
 
This can last for months and months and months, I’d change up the accessory lifts every 2-3 weeks to keep things interesting, however the main lifts can be milked for all they are worth as it will take 20sessions to add 10kg to the weight you’re starting at.
 
Avoid the temptation to rush.
 
That’s it.
 
Nothing fancy, however it works very well for developing strength skill, your accessory work will give you either a bolster on strength, hypertrophy, fat loss etc depending on how you plan those.
 
Enjoy,
Ross
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How the early 1900’s can help you in 2018

Are you looking for a new year challenge?

It’s good for Strength, Fat Loss, Hypertrophy, Mental Toughness and much

I have a very simple one for you that you.

20 rep squats.

They’re glorious.

Say you’re training 3x a week, this would be perfect as you can have either 1,2 or 3 20 rep sessions, I’d probably go for 2 initially.

It might look like this:

Day 1 –

A1 – Squat – 1×20
B1 – Press – 25 total reps, rep/set method of your choice
B2 – Pull – 25 total reps, rep/set method of your choice
*C1 – Remedial movement of your choice – 50 rep total

Day 2 –

A1 – Hinge – 5-15 total reps, rep/set method of your choice
B1 – Press – 25 total reps, rep/set method of your choice
B2 – Pull – 25 total reps, rep/set method of your choice
*C1 – Remedial movement of your choice – 50 rep total

Day 3 –

A1 – Squat – 1×20
B1 – Press – 25 total reps, rep/set method of your choice
B2 – Pull – 25 total reps, rep/set method of your choice
*C1 – Remedial movement of your choice – 50 rep total

*Optional postural/remedial exercise if time is a plenty. Perhaps reverse flies, curls, tricep extensions, etc.

Simply marvellous 🤗

It also offers a great method of progression too.

You start at 50% of your current 1RM, so if that is say 120kg, you start at 60kg.

From the starting 50%, add 0.5-1kg every successful session.

When things start to get hard and say you only hit 13/20 reps, you keep the weight the same and focus on building those reps to a solid 20/20.

At this point you could drop the 20rep day to once per week and use one of the following set/rep protocols for the other squat day:

Rep/set protocol examples for the 25 rep goal:

– 5-3-2-5-3-2-5
– 5×5
– 5-5-3-3-2-2
– 3×8
– 8×3
– 5-4-3-2-1-10
– Ramp to heavy 3-5RM (alternate 3-4-5RM each time)

^^ You can imagine this goes a similar way for the 50 rep goal, so 5×10, 3×15 etc

Plenty of choice.

The seconds day also doesn’t need to be a back squat, it could be a front squat, a zecher squat, or any other variation, again this would be cycled, ideal spend 3-6 weeks on each variation before changing it, aiming to add a small amount of weight each session.

Personally I quite like changing the variation as it allows you to drop the overall intensity while keeping up the relative intensity, however that’s a chat for another day.

The same is true for the press/pull/hinge – you can stay with the same variation (bar, dumbbell, trap bar etc) for 3-6 weeks adding anywhere from as little as 0.5kg to as much as a whole 20kg plate each side, although the latter would mean you’re literally a god among mortals.

It might seem like 3 training session per week is not much, however if you follow this and apply the basic progressive overload as described above, you’ll find you can stay on this almost indefinitely.

If needed you could also do this program only twice per week, meaning you drop day 3. Very useful if you also have other goals, such as sports or martial arts.

I wish you all the gains for the new year.

Enjoy,
Ross

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A less then appealing hybrid

A random workout protocol that came to mind.
 
You might find it useful.
 
You might not.
 
The only way to know is to try it.
 
Morning All,
 
This culmination of the Bear & GVT for some reason came out of the ether, not sure who would ever want to do it, it’s a short term thing, I doubt many could do it much longer than what will be suggested, I could be wrong though.
 
I’ve written about the Russian Bear Protocol before, GVT as well.
 
Here is a hybrid of the two.
 
– 4 days per week
– 3 main lifts
– 1 accessory movement of your choice per session
– Eat plenty of nutritious foods
 
Once you pick your variations you stick with them for the foreseeable (until the end of the entire program)
 
Day 1 & 3 – Monday & Thursday
 
A1 – Deadlift Variation 3×3 (heavy yet manageable)
 
B1 – Press Variation 2×5 – take 80% of last 5 & repeat sets of 5 until you lose good form
B2 – Chin Up x3-5
30 between seconds rest between B1-B2 only
 
C1 – Accessory lift of your choice 50 reps in as few sets as possible
 
Day 2 – Tuesday
 
A1 – Press Variation as day 1 5×2
A2 – Chin as day 1 x3-5
 
B1 – Deadlift Variation as day 1 – 2×5 – take 80% of last 5 & repeat sets of 5 until you lose good form, rest no longer than 60 seconds
 
C1 – Accessory lift of your choice 50 reps in as few sets as possible
 
Day 4 – Saturday
 
A1 – Squat Variation 10×10*
A2 – Hamsting Variation 10×10
Rest 60 seconds between each set – A1/Rest/A2/Rest/A1Rest etc
 
*the GVT action is set in two week repeats (so do 10×10 twice then move on) – first 10×10, then 10×8, then 10×6, last 10×4, the DL/Press stays as is.
 
Nothing magical, just something to consider if you’re feeling a bit lost and want something to follow.
 
Enjoy,
Ross

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3 protocol that will force progress, regardless if you want to progress of not.

Morning All,
 
We all want progress, however it can be hard to get an idea of how to set up a session to achieve it.
 
Below are three protocols that you can use in the sam session or as stand alone ones to achieve, strength, strength endurance & conditioning (fat loss).
 
There will be some example lifts/workouts as well as the protocol.
 
The Strength Protocol:
 
The Protocol: 3-5x 1-2-3
 
– 1 rep, rest, 2 reps, rest, 3 reps, rest, add weight, repeat.
– Works well stand alone or as A1-A2 pairing
 
The lift(s): Deadlift & Press (any compound lift)
The Kit: 2 Barbells
 
A1 – Press 1-2-3
A2 – Deadlift 1-2-3
 
^^ Do 1 press, then one deadlift, 2 presses, 2 deadlifts, 3 presses, three deadlifts, rest, add weight, repeat for a total of 3-5 sets.
 
Aim to be done within 20-30min.
 
Easy on paper, however it’s quite the workout.
 
Strength Endurance Protocol:
 
The Protocol: 3x3min
 
Example:
 
The lift: Clean & Jerk
The Kit: 3 pairs of kettlebells (H-M-L)
 
3min C&J 2x32kg
Rest 2min
3min C&J 2x24kg
Rest 1min
3min C&J 2x16kg
 
^^ You could stick wth the same weight, I wouldn’t it’s just brutal. If you want this as a stand alone you rest 5min after the first 3×3, then repeat twice more with either the same of different kettlebell exercise, say swings or snatches.
 
The Conditioning Protocol:
 
The Protocol: 400m Repeats for 20min
 
The lift(s): Sprinting, Rowing, Loaded Carries – anything you can track distance
The Kit: Rower, Bike, Running Track, Prowler, Sand Bags, Barbells, Kettlebells
 
Example:
 
400m Sprint – note time (60seconds), aim to match or finish within 15% of that time (no slower than 9 seconds on top of first or fastest 400m time). Rest as needed. Repeat for 20min.
 
If done with loaded carries it might take you the entire 20min to do 1x400m total distance, if you miss the goal note how far you went and aim to beat that next time.
 
I’ve personally found a double kettlebell overhead walk for 400m is amazing for shoulder strength, stability and health, it’s just horridly hard.
 
As you can see from the above all three added together (1x strength, 1x strength endurance, 1x conditioning), you’d have a session just over 50min, with warm up and could down that would be about an hour in total.
 
Just lovely 🤗
 
Alternatively you can do them individually as well.
 
Take some time and try applying them.
 
You won’t regret it with the results they produce.
 
Enjoy
Ross

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Not your normal week

If you’re not bound by the standard working week, work in 5 day blocks.
 
Most people fit their training around their life, which is totally cool, however if you have the luxury or not being bound by such then you’d do well to follow this advice.
 
Or you can take the initiative and make this work :).
 
Working in 5 day blocks will increase your rate of progress.
 
Exponentially so.
 
Out of those 5 days you will want to train 3 of them.
 
You could go for a simple Pull-Push-Legs or a 2 body part per workout split, well you can do what you choose really.
 
When you train 3 out of 5 days it gives you the following:
 
– Increased frequency (hits each muscle every 3-5 days)
– Better recovery
– More variety
– Faster progression
– Improved adherence
 
Here is who it might look:
 
Day 1 – Pull Day
Day 2 – Push Day
Day 3 – Off
Day 4 – Legs Day
Day 5 – Off
Repeat
 
Alternatively you might enjoy something along these lines:
 
Day 1 – Chest & Back
Day 2 – Legs
Day 3 – Off
Day 4 – Shoulders & Back (Deadlift on this day)
Day 5 – Off
Repeat
 
There are a lot of variations and options.
 
To get the most out of these I would follow one of the following two loading parameters –
 
– Accumulation & Intensification
– Heavy (Intensity), Light (Recovery), Medium (Volume)
 
The former will work in the follow constituent:
 
20 days (4mini blocks) of Acc – 4x12x70%
20 days of Int – 4x6x80%
Acc – 5x10x72%
Int – 5x5x82%
Acc – 6x8x75%
Int – 6x4x85%
Acc – 8x6x77%
Int – 8x3x87%
 
Optional deload*
Acc – 2x12x70% – original weight
 
New block –
 
Acc – 4x12x72%
Int – 4x6x82%
 
And so on.
 
The other is similar yet different.
 
Heavy = 8×2
Light = 5×10
Medium = 6×4-6
 
You’d find the blocks may look like this:
 
D1 – H, D2 – L, D3 – Off, D4 – M, D5 – Off
D1 – L, D2 – M, D3 – Off, D4 – H, D5 – Off
D1 – M, D2 – H, D3 – Off, D4 – L, D5 – Off
 
Then you’re back to the start, so this is a 15day rotation.
The rep options can change depending on your goal, nothing is set in stone, just make sure you have a clear goal.
 
Again, just options for you if you’re lucky enough to not need to bow to the routine of the working week. .
 
Enjoy,
Ross

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Volume & Intensity with a twist.

Lift a lot while also lifting heavy too.

Morning All,

I had a random thought last night while staring out of the window after reading some rather interesting information about knee alignment.

They had nothing to do with knees.

The thoughts were of a potential protocol for you to consider if you’re looking for something a little different than incorporates both volume & intensity.

Here is the premise:

Movements
– 2-4 exercises per session (2 compound, 1-2 accessory*)
– Compound focus
– *1-2 Accessory lifts (isolation), time providing

Rep/Loading Schemes
– 5-3-2 x75%
– 1-1-1 x85%

Rest
– None between rep sets: 5-1-3-1-2-1-rest
– 3-5min after each fully complete set
– Repeat for 5 rounds

You will find this gives you 50 reps at 75% 1RM on one lift and a solid 15 at 85% on the other.

It will seem easy on paper, however it’s not.

The overall idea is to progress and you can do so in the following ways on the main two lifts:

– Add in extra waves (volume progression)
– Increase load (intensity progression)
– Reduce rest periods (density progression)

Just ensure progress is being made

There is nothing unique or special about this, it’s just playing with intensity ranges on the single rep lift.

You might set something up along these lines (based on typically week):

Day 1 –
A1 – Squat 5×5-3-2×75%
A2 – Press 5×1-1-1×85%
B1 – Chin 6×6-8
B2 – Lateral Raise 6×10-12

Day 2 –
A1 – Bench 5×5-3-2×75%
A2 – DL 5×1-1-1×85%
B1 – Barbell Row 5×10
B2 – Hamstring Curl 5×12

Day 3 – Off

Day 4 –
A1 – Press 5×5-3-2×75%
A2 – Squat 5×1-1-1×85%
B1 – Pull Up 6×6-8
B2 – Lunge 6×10-12

Day 5 – Off

Day 6 –
A1 – DL 5×5-3-2×75%
A2 – Bench 5×1-1-1×85%
B1 – Barbell Row 5×10
B2 – Dips 5×12

Day 7 – Off

If you didn’t have time to do the accessory lifts you may end up with the following acceptable tweaks:

Day X – Option 1
A1 – Squat 5×5-3-2×75%
A2 – Press 5×1-1-1×85%

Day X – Option 2
A1 – Squat 5×5-3-2×75%
A2 – Press 5×1-1-1×85%
A3 – Accessory Lift – reps between 4-6

Of course you don’t have to use the lifts above, you can use any variation of the lift, instead of deadlift you might use Snatch Grip Deficit Deadlift, instead of Bench you might use Incline Press, and so on.

You get the idea.

Something worth remembering is that the single reps lifts all want to be done with crisp form, there is no sense in being a hero.

My advise would be to pick your lifts and milk them as long as you possibly can, or stick with them for at least 8-12week minimum.

As you can see there is plenty of scope for progression.

If it’s not for you then that’s cool, if you fancy giving it a go, just be sure to stick with it for the prescribed time above, ideally longer.

Enjoy,
Ross

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Becoming a Bear

The Russian Bear!
 
A simple yet sinister protocol.
 
Doing it you will achieve the following:
 
– Strength
– Lean mass gain (nutrition provided)
– Mental fortitude
– Movement skill (good form providing)
– A lesson in humility
 
This was something I found many years ago while reading the book Power to the People – Pavel Tsatsouline.
 
His protocol recommendation is picking two lifts to focus on and doing 2 sets of 5 (*1x5x100%, 1x5x90%),5 days per week, the workouts take 25-35min tops.
 
*It is suggested that you start off at 80% of your 5RM and add weight in a linear fashion, there’s no sense in going too hard too soon. Build up over time.
 
It’s a strength focused work ethic.
 
I’ve run it several times over the years and do more than two moves, putting in squats, chins and so on. I found 5 lifts was about right for me when done 5 days per week.
 
Over that time I also found that aiming for 10 total working reps was good as well. This allowed for my bodies natural ebb & flow.
 
Some days would be 2×5 as above, others would be 3×3, some 4-3-2-1 or 5-3-2, it added some variety.
 
However all in the name of maintaining and/or increasing strength while I trained for other things (combative sports).
 
If your goal is pure strength, give that a go, however if you want or need to add some serious slabs of muscle and overall weight to your frame then the Russian Bear is for you.
 
Here’s how it works:
 
Pick two lifts – my recommendations are the Deadlift & Military Press.
 
Why?
 
They are both test of strength where you need to overcome the initial inertia to get the weight moving, not to mention you can pause each rep at the bottom of the lift for even more strength progress.
 
Once you pick your two lifts to focus on you do the following:
 
– 2×5: 1x5x100%, 1x5x90%
– As many set as possible of 5×80% of first set of 5.
– Aim to hit 15-25 total back off sets
– Rest 30-90 seconds per set
– Always have 1-2 reps in the tank, don;t go to absolute fail
– When form starts to go, stop
– Train 3x per week
 
The benefit of this style of protocol is in it’s massive amount of volume.
 
It seems easy on paper, don’t be fooled though.
 
Once you hit the top end back off sets (25), you could change the lifts or increase the weight – I recommend a deload or week off before starting it again though.
 
You might be tempted to do all 3 days per week using this protocol for both lifts, you can however it’s potentially not smart.
 
Here is my recommendation for it:
 
Day 1 – Deadlift 2×5 (PTTP style), Press 2×5+AMSAPx80%
 
Day 2 – Press 2×5 (PTTP style), DL 2×5+AMSAPx80%
 
Day 3 – Deadlift 2×5 (PTTP style), Press 2×5+AMSAPx80%
 
This will be more than enough for most people.
 
Should take between 45-90min to complete
 
Over time you can build up by adding weight and sticking with the above suggestion or start doing bear deadlifts 2xper week.
 
Day 1 – Deadlift 2×5+AMSAPx80%, Press 2×5+AMSAPx80%
 
Day 2 – Press 2×5 (PTTP style), DL 2×5 (PTTP style)
 
Day 3 – Deadlift 2×5+AMSAPx80%, Press 2×5+AMSAPx80%
 
Eventually working to all three days being volume ones.
 
^^ If you did that I’d be tempted to stick with the same loading, not gospel, just sensible. The first option is preferable as once you hit the max back off work you can increase the overall load.
 
Many will not like this due to it only having two lifts, adding in one extra accessory lift for some token reps isa acceptable, however it’s up to you.
 
Just something to consider.
 
Enjoy,
Ross

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Break your pattern

7 day weeks are overrated.
 
Especially for training.
 
Morning All,
 
When it comes to frequency of training we know that we should be hitting each muscle group or movement at least twice per week.
 
You can also look at this from the standpoint of hitting the muscle or movement every 3-5 days.
 
Most people do this by running on a 7day week, which is fair enough, most people have lives after all.
 
That said, there is a more interesting way.
 
Our body is a clever thing, it will begin to remember the pattern we adopt and as such we may unknowingly sabotage our progress.
 
Have you ever though about a rolling routine for your training?
 
Now if you have no training restrictions and can train on any day then a simple 4 day split of; Pull-Push-Legs-Rest-Repeat will work very well.
 
If you are constrained to the 7 day week fear not, you can still utilise a rolling training program while hitting the optimal frequency of every 3-5 days (2 exposures in a 7 day period), you just won’t train the same workout each time.
 
Say you have only 4 days a week to train:
 
Monday, Tuesday, Thursday & Saturday
 
If you use the split above it might look like this:
 
Pull, Push, Legs, Pull – Week 1
Push, Legs, Pull, Push – Week 2
Legs, Pull, Push, Legs – Week 3
 
You can see it’s a three week rotation and you’re hitting each muscle every 3-5days while also not doing them on the same day of the week, meaning some extra mental stimulation as well.
 
You also have to factor in exercise crossover.
 
^^ Deadlift & squat for example, both hit the legs and posterior chain. Perhaps you have get ups as a warm up & prowler on Leg day as a finisher, these also hit the upper body isometrically, make sense?
 
As you can see there is no lack of logical structure here.
 
Something what would be very useful is perhaps having 3 distinct workout options (think same but different), so that each 3 day block of training hits the same muscle/movement actions just with different variations of the same exercises.
 
Then you’d set yourself the task of doing each 3 day mini cycle 6-8 times, progressing by a doing weight, sets or reps as needed.
 
That would mean you have a solid program that will last anywhere from 18-24 weeks.
 
Talk about forward planing for long term gains.
 
Here is an example of different movements you may use (I will give you 3 main lifts & variations per day) –
 
Pull –
Deadlift
Deficit Snatch Grip Deadlift
Block Pull
 
Push –
Standard Grip Bench Press
Close Grip Bench Press
Incline Press
 
Legs –
Squat
Front Squat
Hack Squat
 
This is with the main lift, I’d then advise perhaps 2-3 accessory lifts, erring on the side of 2 as over the years I’ve found less is more.
 
Guess what, you can also have different options for each of the accessory movements as well, talk about variety planned in to a specific goal.
 
Now this might seem like a lot of effort, however it works, it works well to be honest, it works best when combined with optimal nutrition (calories set accordingly of your goal).
 
Give it some thought, if you can’t cray it yourself feel free to ask for some help on here.
 
Enjoy,
Ross

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6-10 week protocol to a new PB for you & your clients – new twist on a classic.

If you’re not interested in hitting some new PB’s, that’s cool, feel free to skip reading this.

Let’s say you are interested though, keep reading.

Below you’ll find a simple protocol to help you improve on one or multiple lifts.

This is not something you’d find in body building very often, it’s for people who chase strength.

The information in question is a favourite of many a Russian athlete oddly enough and one I’ve done many times to hit new heights.

I first learnt of this from reading older writing by Dr Fred Hatfield, if you’ve not read any of his books you should, they’re amazing resources.

As you may have guessed I quite like the Russian methodology.

Here is the premise:

– 80% 1RM is starting load, 105% is the end game
– Double Progression is applied
– Intensity is increased incrementally
– Train a 2-3 times per week
– Rest as needed
– Stay tough and you’ll reap the rewards
– Don’t get greedy, follow the protocol

This is how the classic program looks based on 3 days training per week (Mon-Wed-Fri or Tue-Thur-Sat):

*All 6x sets are at 80% 1RM, % changes will be listed below.

^^ If you don’t know yours or your clients 1RM, use an RM calculator to establish an estimated one and go from there.

Week 1
– 6x2x80% 1RM*
– 6×3* (the volume progression begins)
– 6×2*

Week 2
– 6×4*
– 6×2*
– 6×5*

Week 3
– 6×2*
– 6×6*
– 6×2*

Week 4
– 5x5x85% 1RM
– 6×2*
– 4x4x90%

Week 5
– 6×2*
– 3x3x95%
– 6×2*

Week 6
– 2x2x100% (old 1RM)
– 6×2*
– 1x1x105% (aim for a new 1RM)

Week 7 Deload

Congratulations, a new PB to help you drive up old RM’s and add some much sought after muscle/strength.

Thats the typical way to do it, however if you’re short on time then this  may be of use.

The new twist for those short on time –

If you with to do this twice per week the cycle will end up being 10 weeks long (9 with the last being a deload).

Week 1
– 6×2*
– 6×3*

Week 2
– 6×4*
– 6×2*

Finally

Week 9 – Week 10 Deload
– 6×2*
– 1x1x105% (aim for new 1 RM)

From experience you can pair two lifts together when doing this and PB on both so long as they don’t interfere with each other.

It’s also good because you get a heavy day and a light day each week meaning you can really go for it each heavy session as it makes the overall progression far more manageable.

For example:

DL & Press (or weighted dip)
Squat & Pull Up
Bench Press & Row

You’ll find that some token accessory work of say 30 reps per accessory lift is enough to help the other lifts keep up and maintain some form of muscular balance.

Here is how I planned my sessions using the twice per week training schedule. I was forced to train this way because of upcoming events and life doing what it does best, however I hit new numbers and intact made progress.

Sometimes less really is more.

Lifting Day 1 & 2:
A1 – DL – sets/reps as above
B1 – Press – sets/reps as above
B2 – Chin – 5 reps each set
C1 – Squat 1×10-20

  • I would add in perhaps some postural work and make a few sets for smaller muscle groups if I had time
  • You can also add in some CV training (sprints etc) a couple of times per week that don’t require you going to a gym

The funny thing with this is it’s so simple people will ignore it.

We live in a world where people think that unless they’ve destroyed themselves they haven’t had a good training session.

This is not true.

Especially when you look at MRV (maximum recoverable volume) vs MED (minimal effective dose), however that’s for another day.

Give the above a go and see how you fair.

Enjoy,

Ross

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1-2-3 for you & me

Progress, it’s as easy as 1-2-3.
 
An old school method for strength & lean mass.
 
Morning All,
 
You may have guessed that I enjoy things from yesteryear.
 
For good reason too, I might add.
 
Everything that worked back then still works today, in fact it’s usually more effective than what most people do these days.
 
You will find many a person runs to a fitness magazine, or some form of social media for a workout routine, which is fair enough, if something is free you’d be silly not to use it.
 
The only issue is that while the info might be good, the people using it only apply around 50% effort, especially when the weights get heavy.
 
This is bad… very bad.
 
Low effort means low results.
 
This is where for those of you who are a little more focused 1-2-3 will be something you enjoy.
 
Here is what to do:
 
– Pick an exercise or two (A1/A2 fashion)
– Put some weight on the bar, say 80% of your max
– Do 1 rep, rest a little, do 2 reps, rest a little, do 3 reps, rest longer
– Add weight after each successful 1-2-3
– Do 3-5 sets
 
 
You’d be surprised how this rest pause style of protocol allows you to lift heavier than normal and get in some decent volume too.
 
You’ll find that this style of protocol is are more sustainable than a standard 5×5 with repeating weight as you can manage fatigue levels far better while still lifting heavy-ish.
 
In between each of the prescribed reps you could rest 15-30 seconds, just enough to allow you to get the next reps easily while still lifting heavy.
 
Rest 2-5min after each full set.
 
After you’ve done your reps/sets you can finish off with some loaded carries and perhaps some isolation work for weak points, or for vanity reasons, your choice.
 
This is so easy to apply you’ll probably ignore it.
 
You can use 3 week rotations before adding more total load to the bar if you choose, it will look like this:
 
Week 1: 3×1-2-3×80%
Week 2: 4×1-2-3×80%
Week 3: 5×1-2-3×80%
Week 4: 3×1-2-3×82%
And so on.
 
I’ve it a try and watch your strength, lean mass, skill in the lift and enjoyment of training soar through the roof.
 
Enjoy,
Ross

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