Hey Coach,
I was hoping you could sympathise with my friends and I…
We’d all like to try the 20 minute muscle at some point to mix things up… But I know I would not be able to invest mentally in the 20 rep set! I feel my will power would give out before my pectorals!
Could you tweak it for a more low rep approach? Would/could this work?
Looking forward to your response 
[quote]lboro21 wrote:
Hey Coach,
I was hoping you could sympathise with my friends and I…
We’d all like to try the 20 minute muscle at some point to mix things up… But I know I would not be able to invest mentally in the 20 rep set! I feel my will power would give out before my pectorals!
Could you tweak it for a more low rep approach? Would/could this work?
Looking forward to your response :)[/quote]
Kinda hard to do since the set of 20 is what dictates progression. I’ll think about it and will come back to you.
[quote]Christian Thibaudeau wrote:
[quote]lboro21 wrote:
Hey Coach,
I was hoping you could sympathise with my friends and I…
We’d all like to try the 20 minute muscle at some point to mix things up… But I know I would not be able to invest mentally in the 20 rep set! I feel my will power would give out before my pectorals!
Could you tweak it for a more low rep approach? Would/could this work?
Looking forward to your response :)[/quote]
Kinda hard to do since the set of 20 is what dictates progression. I’ll think about it and will come back to you.[/quote]
thanks CT!
I’m sure whatever you modifications you can think up will be greatly appreciated by all the performance-heads you’ve created!! haha.
really looking forward to your suggestions
Ok, the best option for low reps guys would be:
For each movement
3 sets of 3 to 5 reps using the double progression method (when you do 5 reps on all 3 sets you increase the weight by 5-10lbs on the next workout… doing 5, 5, 3 or something like that is acceptable but it means that you will not add weight at the next session). I recommend starting at about 85% of your max for the first session.
Then, using 75% of your max perform sets of 3 reps EMOM (every minute on the minute)… this mean that every time a new minute starts you start your set. (for example you would start a set a 0:00, at 1:00, at 2:00, etc.). Do 5 such sets (so 4 minutes… at 0:00, 1:00, 2:00, 3:00, 4:00).
Increase the weight for the EMOM sets at the same rate as the heavy sets of 5… so if you add 10lbs to your sets of 3-5, add the same 10lbs to the EMOM sets.
CT
Does the double progression sets also determines if one increases the weights on the previous sets for the next session?
Thanks
Double progression decides if you add weight to everything.
For example…
If you use 200lbs for your work sets of 3-5 reps and then 180 for your EMOM sets and you do:
200lbs x 5
200lbs x 5
200lbs x 4
180 x 3 reps EMOM 4 minutes
Then you keep the same weight on everything at the next session.
If at the next session you do…
200lbs x 5
200lbs x 5
200lbs x 5
180 x 3 reps EMON 4 minutes
Then you can go up to 205 or 210lbs for the sets of 3-5 and 185-190 for the EMOM sets
CT
Given the cenario above, does one add weight to the first set of 5 as well?
Thanks
[quote]RoNYC wrote:
CT
Given the cenario above, does one add weight to the first set of 5 as well?
Thanks[/quote]
The work sets of 5 all use the same weight.
That’s how double progression functions… you use the same weight for all your work sets. You have a target rep range (3 to 5 in this case). As long as each of the work sets fall within the range, you are fine. HOWEVER you can only increase weight (at the next workout) when you are able to complete all the work sets, with the same weight, for the top of the target rep range (in our case doing 5 reps for the 3 work sets with the same weight).
My apologies for not being clear, I meant the first set of 5 reps at the beginning of the workout (sets of 5,1,1, double progression, EMOM).
Thanks
[quote]RoNYC wrote:
My apologies for not being clear, I meant the first set of 5 reps at the beginning of the workout (sets of 5,1,1, double progression, EMOM).
Thanks [/quote]
You misunderstood… the new version I mentioned doesn’t have the sets of 5,1,1 … it’s only the 3-5 and EMOM. The purpose of the 20 minutes workout is to be done in 20 minutes (well 30 is fine), so we have a limited number of sets we can do.
GOTCHA!!!
Thank you for your patience and all your help! Will give this a go.
thanks CT, this is truly awesome… lots of work in the 3-5 rep range PERFECT for my profile haha.
thanks for taking the time to provide this program!
i hope to try it soon 
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