In case you haven¨t read the article, Paul Carter outlined a workout that looks like this:
Seated Cable Rear Laterals: Drop sets, 3 sets of 10/10/10
Incline Cable Lateral Raise: 3 sets of 12 reps (rest/pause two times per set)
Cross-Body Upright Cable Row: 3 sets of 12 reps (using partial reps to extend the set)
Parallel-Grip Cable Press: 2 rounds of 6 hops at 8 reps per hop
Tried it 2 days ago and felt great. What i wonder about is this not a lot of volume when employing high intensity? I¨ve run Doggcrapp training in the past, and while that worked great, it gets really boring after a while, but that is 1-2 Rest pause sets per week.
This workout was very fun, wondering if it could be employed for other body parts. Shoulders are not that taxing, but i could imagine doing this for chest, back or legs would be way too many drop sets and rest pause sets.
Provided you feel the muscle as much, free weights will be as good.
For high intensity, that might be a lot yeah. I wouldn’t try that on my leg day lol. Probably only keeping the high intensity technique on the last set should be enough
Hitting the individual parts of the muscle with isolation moves before you use a “bigger” “compound” move is a pretty well known and widely used strategy.
Shoulders and arms have a lot of little heads to hit, so you need more moves. Chest and legs theoretically just have 2 parts, so theoretically you wouldn’t need so many lifts.
isnt that the same guy who advocates 1 set per exercise for years now?
My toughts are that unless you train stupid with a purpose to do it wrong, workouts matter the least for a person who is not getting stage ready and lean to notice a difference in such small nuances as volume or exercises. Its the intensity that matters - break down the muscle, let it grow. You can do it with 10 sets, 20 sets, 2 sets…doesnt matter as long as you do it and let it grow. Now the way it grows depends on genetics. Some people want specific bodyparts to grow and usually those are the ones they dont have and never will.
Imo, consistency is the top variable. You absolutely need that for a long time. But there are people who go for years and don’t look like it or lift like it. That’s where effort, specifically applied to progressive overload over time is important. You might have to do different phases to get that progressive overload. Do those things and it’s a big part of the game.
