Cool blog thanks for sharing. I like how meticulous and selfaware the guy is though, no offense to him, his poundages seem pretty light for his size/weight so good thing he’s doing CT/T-Nation rather than fitness bodyubilidng.com lol. But it’s the progression, improvement that matters.
The mental strain of doing built for bad can really be alleviated if you do “lighterish” days. CT had a post about % work and reducing it (lighter, very light, peak kill it workout) throughout the week which is interesting.
Also I find that my motivation dips after the 3 rep set (because I feel the double and single involves more setting up time for weights than actually executing…1 rep goes by really fast haha).
I also saw some where on here the same program with a diferent rep scheme 1st two sets 50%,60% 6-8reps with the ecentric phase 4-6 sec’s then 80%x5,85%x4,90%x3 then a last set of round 65 or 70% i think for 6-8 reps.if im wrong im sure some one will correct me
have started 5,4,3,2,1 and its going good and will see the 6 weeks out,ive been searching the forum and web on more info on this and came across this in another thread and was wondering when after doing the 6 weeks on built for bad routine the do a deload and rest would this version be ok to do? and is it more a mass rep scheme than a strength on?
Micro-PA will “work” with any type of lifting program. However eccentric actions seem to have the greatest impact on mTor. However you do not need a maximal eccentric (which would require using a load of 100-120% of your max lifting strength); 60-70% of your maximum done super slowly (imagine trying to feel the muscle fibers stretching under load inch by inch) is enough to get the maximal mTor activation.
So what I would recommend is starting the Built for Bad strength circuit with two sets where you use use 60 and 70% for 5 reps on each exercise, with the eccentric phase being performed slowly (4-6 seconds) and the lifting (concentric) phase done normally.
Then you would start the heavier circuits without the sets of 1 and 2 reps. I would also end by doing one circuit of higher reps (6-8).
So the whole thing would look like:
Circuit 1: 60% for 5 reps with slow eccentric
Circuit 2 70% for 5 reps with slow eccentric
Circuit 3: 80% for 5 normal reps
Circuit 4: 82-85% for 4 normal reps
Circuit 5: 87-90% for 3 normal reps
Circuit 6: 70% for 6-8 normal reps