"5 Years of Insane Gains" Article

Training
1

Hi Coach Carter

I am a 50 Year Old Guy who has dabbled a bit in the iron game in the past but I am now looking to follow a program and your 5-years-of-insane-gains looks like a great place to start. I love your writing and training ethos and methodologies.

Sorry for what seems like a silly question but when you say Squat 5 Sets * 10 Reps - or 3 * 6 Is this the same weight for all sets and what Rep Max\Training Max should you start.

Hope this makes sense and once again thanks for all the great work you do.

Chris

2

It can be either/or. Sometimes I do those sets with a static weight, or I pyramid up to a “top set”. Play with both to see which one you like best.

3

Thanks for the reply Paul. I have done the first week and decided to go with an EDM Sets across using JW’s Boring but Big %'s which has worked well.

I train in my home Gym which is well equipped with Olympic Bars, Trap Bars and a Rack so I cannot do Pushdowns what would you recommend as the Tricep exercise.

Can you also recommend Substitutions for Leg Press and Leg Curl.

I also had to change the chest supported row to a Bent Over Row with the Twist of scraping against the rack to imitate a Smith Machine - it was like a different movement that isolated my upper back brilliantly.

Thanks

Chris

4

So basically you had to swap out the whole program. LOL!! I kid.

for the leg extensions you can do bodyweight leg extensions from the floor. It’s on my IG.

for pushdowns, GET YOU SOME BANDS. No home gym is complete without bands IMO.

For leg press front squats are probably the best bet.

5

Thanks for the reply and tips Paul. I will give that a go tonight.

I am going to have a look at your Jacked in 3 @ BB.COM. Am I likely to have the same issues with that program with regards to exercise selection?

6

Most likely yes.