How would you progress on this routine? Just beating the log book every week?
Could you periodize it like this:
Week 1-3: 1 set to failiure per exercise
Week 4-6: Rest Pause or Drop Set
Week 7: Off
I like this stuff :
| 0 | 1-2 reps short of muscle failure | Regular set short of failure |
|---|---|---|
| 1 | Muscle failure | Regular set to failure |
| 2 | 1 step beyond failure with lower weight | Regular set to failure + drop 50% |
| 3 | 1 step beyond failure with same weight | Regular set to failure + rest/pause |
| 4 | 2 steps beyond failure with lower weight on both steps | Regular set to failure + drop 50% + drop 50% |
| 5 | 2 steps beyond failure, same weight on first step, lower weight on second step | Regular set to failure + rest/pause + drop 50% |
| 6 | 2 steps beyond failure, same weight on both steps | Regular set to failure + rest/pause + static hold |
| 7 | 3 steps beyond failure with lower weight on all three steps | Regular set to failure + drop 50% + drop 50% + drop 50% |
| 8 | 3 steps beyond failure with same weight on first step and lower weight on the other two | Regular set to failure + rest/pause + drop 50% + drop 50% |
| 9 | 3 steps beyond failure with same weight on first 2 steps and lower weight on the third step | Regular set to failure + rest/pause + static hold + drop 50% |
| 10 | 3 steps beyond failure with same weight on all three steps | Regular set to failure + rest/pause + static hold + slow negatives |
Youāll note that these methods are arranged by levels of difficulty. So you could progress in your program by going from a level 2 set to a level 3 set. For example:
Weeks 1-2: Level 2
Weeks 3-4: Level 3
Weeks 5-6: Level 4
Weeks 7-8: Level 5
Week 9: de-load with Level 1 sets
Weeks 10-11: Level 6
Weeks 12-13: Level 7
etc.
Read more on : Pump Down the Volume
Cheers, looks FUN!
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