This might be where we are talking past each other. There is no way I classify 2 RIR as intense. I would call that set additional volume.
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Pushing to failure all the time is fatiguing, tooā¦ 1 or 2 RIR is reasonable. Anything at 4 or over isnāt. I get steadier gains with 1 or 2 RIR than I do hitting failure all the time.
There is the disconnect. I call that volume training
I canāt imagine bothering with a 4 RIR set. Who does that?
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Agreed
as part of your studyā¦have your urine analyzed and see how much protein you are pissing out
Volume - effective reps
If I do 2 sets of 5 to 7 with1 or 2 RIR, Iāll have accumulated enough effective reps for that movement and will be able to train more frequently so weekly net stimulus will be higher
Haā¦ Iāll just assess via if Iām getting stronger / leaner faster than usual
Mostly womenā¦ Had one have 9 RIR ā¦ oof
There are many ways to skin a cat
imhoā¦its consistency to the method of choice thats the most important
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Thats not too scientific, lol
Especially if itās the most optimal method
Iāll mail you a stool sample too
Send it to castoli or zecarlo
Cut it in half and add cat dung
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Why donāt you list what your WOās consist of. You mentioned 7 movements but what are they? If you canāt get through your sets then chances are you have programmed the wrong weight/rep scheme for what you are doing.
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If you want to increase the amount of work you do close to failure without increasing workout time significantly, you could consider rest-pause/myoreps. In your case it might look something like 2-3 sets of 10 reps with longer rest periods, followed by 3-5 (or more) seconds of rest, then 2-3 reps, then 3-5s rest, repeating some number of times. Numbers are just ballpark. Lots of guidelines floating around the 'net.
I personally find 4 straight sets a little tedious, regardless of how much time Iām able to spend in the gym.
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The math here just doesnāt check out unless you are going for 40-50 sets per workout or something. Most of my workouts train 2 antagonist muscle groups that I superset for 8-10 sets per group. I rest up to 4 min between supersets and still always finish around the 45min mark.
30 sec rest and youāre basically doing a rest-pause set. Nothing wrong with this, but something doesnāt add up here. Are you taking like 5 min between exercises or something?
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If it is copyrighted material, this is theft. I highly discourage stealing from authors.
There isnāt really a way to purchase a readable version firsthand anymore. If it makes you feel better, you can buy the terrible Kindle version (the formatting was ruined in the conversion to an ebook, The charts are no longer really legible) and then download the quality scan on Archive. I have have the kindle version, Archive scan and a physical copy I purchased from eBay.
This is a book thatās been out of print for years, so itās very hard to come by a physical copy. Itās one you had to send away for with a check in the mail from a muscle mag back in the 90s. I love collecting stuff like this.
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Relevant and kind of interesting: a between-limb study showed similar hypertrophic results in near-failure and volume-equated 7 RIR training in trained lifters.
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