On best damn strength you say to aim for double the reps of the 1st set on the rest pause method.
If I get 6 on my first set, then 3, then 2…do I continue with another 20 second break to get 1 more rep to equal 12 total? Or stop after 3 mini sets even if short of goal.
Do you still use rest pause on isolation lifts or mainly myo reps and mtor reps?
Thanks
Continue until you double the rep number.
Rest pause is best suited to compound movements.
Correct, although rest/pause can be used on isolation exercises but normally with a higher starting rep number.
With the Myo sets, would it be good to accentuate the negative similar to the MTor sets?
I often use the accentuated eccentric method during the initial set and then use regular tempos for the micro sets.
Or you could even use a “tempo drop set” method. You use a slow eccentric for the micro sets but when you can’t do it anymore switch to a regular tempo.
I will try that. Thank you!
Maybe its a stupid question, but too test your 1rm on your lift that requires the 1rm % max, are you using an entire workout to test 1rm max or you go with your old PR approximative ?
Hello coach how would you compare this against best damn hypertrophy template? Since we’re talking about naturals…is there really that much of a difference in size/hypertrophy?
The strength plan in fact looks like it has quite a bit of hypertrophy stimulus (in the assitance/mtor etc.).
Of course it does. Adding muscle mass is one of the 4 things that can increase strength (technical efficiency, muscle size, CNS efficiency, Tendons strength/protective mechanisms inhibition).
It is important to build muscle if you want to gain mass optimally. And let’s be honest, most of my crowd wants to get jacked and stronger. So yeah the strength plan will develop muscle mass and the original DBWN will also increase strength.
As I said in the article, the strength plan is geared more toward strength while also adding muscle. It will increase strength a bit more than the original plan while the original plan will build a little bit more muscle mass.
You can really use an approximation. If you tested your max not too long ago (1 month or less) you can use that number (provided that you didn’t stop training or had an injury since the test) if not you will have to test it. But it should be a technically solid 1RM.
Awesome thanks. Been seeing strength = size gains esp. for natural and longer training ages more and more. So its nice to get both double whammies.
For the rep max sets (bench, squat, military) at the recommended percentages (85%+), am I reading it right this is probably going be like somewhere around a 3-8RM training max? Like at 90%, probably close to 3-4 reps before the 5th is fail zone?
So basically quite low rep max in general? So used to doing low reps for performance this will be a change of pace (probably some grinding as well)
One more question regarding the program. Would you ever recommend a deload week for the main movement of max reps over the 12 week period? (for bench, squat, and press)
Darn, I have not realized this.
Got to up my game a bit then to make sure to reach the desired reps, rest pause gasses me out pretty well.
How many total reps do you usually reach on tje myo-sets? I’ve been able to get up to and over 10 sets… with strict rest intervalls…