Seems pushdowns are a no-go for triceps as well; my elbow hurts. I think I’ll stick with kickbacks and switch pushdowns to pjr pullovers or something else.
This routine is fucking awesome. If I don’t feel like working out it doesn’t really matter because I can get through this in like 20 minutes.
Noticed good results already after 2 weeks, and I’ve been trying to add weight on each exercise, since there’s 2.5 plates at the gym I can increase weight pretty often. Also sometimes I train in my garage and I have 1.25 plates, so I can increase weight on each exercise each time I work out.
I’ve added reps in my progression, and next week I will be adding weight. DOMS is still insane.
I love this way of traning, the doms is horrendous but im starting to recover faster now plus its awesome
to get out of the gym in less than hour. Visible lat punp never happened until today which was cool.
I really love this way of traning guna run with it.
Curious - have folks noticed an increased need for carbs preworkout with this kind of training? Wondering how this style would mesh with training in a fasted/glycogen depleted state
I think the rapid growth might be better on high carbs than high proteins. Let’s get more input. After/before i have no clue. Maybe the daily intake is what counts.
Serge was a protein fanatic,but did not eat a ton of carbs or fats. A oldschool form of nutrition I like as long as the fats isnt so low you interfere with hormones and carbs are before and after training.
Brad, could you perhaps give more specific instructions for calf training?
[quote]-Sigil- wrote:
Curious - have folks noticed an increased need for carbs preworkout with this kind of training? Wondering how this style would mesh with training in a fasted/glycogen depleted state[/quote]
YESSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS!!
Did I get my point across? 
Does not matter if you are training in fasted state. The meal(s) you eat after the training session go towards your next day’s training anyway…
I quite often train on coffee and a protein shake (small one) and this routine takes me 90 minutes to complete and I feel perfectly fine. Lost fat too and eating more carbs then ever!
Granted, I have been training for many years and do perhaps a bit more then the routine given in the article but I am pleasantly surprised at the results and the fact I can eat more cars while leaning out.
@ IamMarqaos
you wrote " I can eat more cars while leaning out. "
I am curious, how many more cars can you eat daily ?
Small ones ? Medium ones ?
Cheers! or as we say, bon appetit!
[quote]BHappy wrote:
@ IamMarqaos
you wrote " I can eat more cars while leaning out. "
I am curious, how many more cars can you eat daily ?
Small ones ? Medium ones ?
Cheers! or as we say, bon appetit![/quote]
I guess I was low on carBs when I typed that sentence
Yesterday Abs 300, TUT 10 min. open window(should have done that before) long rest repeat.
[quote]IamMarqaos wrote:
[quote]-Sigil- wrote:
Curious - have folks noticed an increased need for carbs preworkout with this kind of training? Wondering how this style would mesh with training in a fasted/glycogen depleted state[/quote]
YESSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS!!
Did I get my point across?
Does not matter if you are training in fasted state. The meal(s) you eat after the training session go towards your next day’s training anyway…
I quite often train on coffee and a protein shake (small one) and this routine takes me 90 minutes to complete and I feel perfectly fine. Lost fat too and eating more carbs then ever!
Granted, I have been training for many years and do perhaps a bit more then the routine given in the article but I am pleasantly surprised at the results and the fact I can eat more cars while leaning out.[/quote]
Do you train in the morning pre-breakfast, or later in the day?
Did my first back/hamstrings workout the other night. Substituted barbell one arm “kroc” rows. Back is definitely sore today and will probably be more sore tomorrow. Liking it so far!
Thats why I hate the internet sometimes, never had a negative comment and now long after the articles long done some random guy named rippefbuff talks crap to me on the top of my articles feed.
@ knokkelezoute73
Hi, salut, you might find your answer from the article just after the sets details
or until you hear from Bradley my suggestion would be about 8-10 reps alternating next day about 15-18 reps per set. This is used by many with frequent training, targeting different fibers to recruit with a different weight selection.
Can someone please recap this for me?
2 exercises per body part, 6 sets of 12 reps, once a week?
That’s it?
So for chest:
6 sets of flat bench for 12 reps and 6 sets of incline dumbbell bench for 12 reps once a week
@ DoubleTapper
Welcome, you can read the article/get the suggested program using the link 2 posts above or at the bottom of my original post.
All the best!
I might try Serging it up on pull-overs tommorow…twill probably be painful…though, in a good way!
[quote]DoubleTapper wrote:
Can someone please recap this for me?
2 exercises per body part, 6 sets of 12 reps, once a week?
That’s it?
So for chest:
6 sets of flat bench for 12 reps and 6 sets of incline dumbbell bench for 12 reps once a week
[/quote]
NO, you could not be more off. Chest is TWICE per week, as is every body-part. And for chest he has 4-5 exercises at 6 sets of 12 reps.
Read the article. Recapping does not do it justice.