Caveman's Workout

Training Bodybuilding
1

This is an article found in this month’s Muscle and Fitness.

I know how many of y’all feel about the mag, but since this is surprisingly similar to what I see some guys do at the fixed bars at the local parks and the base, I thought I’d might post it to see what did you all think.

The article doesn’t mention tempo. I just follow Waterbury’s rule that 1 second on the negative phase is enough for short-range motions like dips, rows, presses and chins/pull-ups and pulldowns, for a 10X0 tempo.

The article indicates that these are Supersets between rest-pause sets, so we already know what it means when they say 4 sets of 15+12+10 reps, means 4 sets of a total 15+12+10= 37 reps per set.

There is no rest between supersets, the rest between each segment of the rest pause set is about 10-15 seconds, and between each superset pairing you only rest 60-90 seconds.

By the way, doesn’t it surprise you that even though you are only hitting each bodypart once a week, with a 10X0 tempo, you are doing around 400 reps per muscle group? just a thought.

Here’s a small sample, the Chest and Shoulders workout of day1. Hope you comment on it

Day 1: Chest and Shoulders:

A1 Smith-Machine Incline Presses 4 x 15+8+6…superset with:
A2 Flat Bench Dumbell press: 4 x 12+10+8

B1 Cable Crossover :3x 15+10+8 superset with:
B2 Dips : 3 x 15+8+5

C1 Seated Dumbell Overhead press 4 x 10+8+6 superset with:
C2 Lateral raises 4 x 15+12+10

D1 Wide-grip Upright Row 4 x 15+12+8
superset with:
D2 Seated Rear Laterals: 4 x 12+8+5

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[quote]quadmaster_fly wrote:
I know how many of y’all feel about the mag, but since this is surprisingly similar to what I see some guys do at the fixed bars at the local parks and the base, [/quote]

I’m not sure what you mean by this. What do you mean by “fixed bars at the park and the base?”

Sounds like an awful lot of reps… Sure you’re reading that right? I thought the benefits of rest-pause where that you could lift heavier. But if the first part is 15 reps, then what are we working for?

Does the article say anything about a rep max or anything?

Here’s a more minimalist rest-pause routine. A little old, but still…
http://www.T-Nation.com/findArticle.do?article=236rest2

3

I think that I have seen this before…to use a weight in a 1010-10X0 tempo, something over 1 second, not quite close to 2 on the eccentric and a concentric which should be fast and powerful but under control, 1 full second at most, most of the times faster than that, getting 2-second reps.

I saw this performed in sets of 15+8+4 or 12+8+5, 12+7+3, always resting 15-20 seconds between the parts, and 60-90 seconds between sets, but never supersetting…in this method.

The idea of the high number of reps to promote hypertrophy by giving you a 40-45 secodns of T.U.T. per set, so you keep the total number of sets down to just 12-14 total sets per week.

Some actually do try supersetting, doing one set liek this, resting 60-90 secs and then doing a drop set to failure. But that would be doing too much, leading to overtraining, ebcuase the people who do this usually use steroids

Another idea like this is seen in dipping bars in my gym: typically a guy does as many reps in good form as he can do, regardless of tempo, although it’s like a 1010, stops a couple reps shy of failure, theninmediately drops down and does pushups for as many reps as he can staying always 2-3 reps shy off ailure, then rest 15-20 seconds and begin again, always getting fewer reps each time until he gets a third of the initial reps for both exercises, then he stops and hit home, usually this is preceeded by a typical 5 x 5 workout…it seems to work wonders for “natural” guy who don’t take more than protein powder supplements and creatine…

Hope my 2 cents help for something here