Understanding Super Low Volume Training in Chris Beardsley's and Paul Carter's Books

Training
61

Right on the money.

62

That IS a good answer. Thanks!

63

Supersquats has made its entrance. Im getting ptsd induced nausea.

64

In line with the latest research, I came up with this program which yields 8 sets per body part per week. These #s would leave 1-3 RIR if the percentages hold true. Thoughts? @aldebaran, @j4gga2, @marine77 @FlatsFarmer, @SkyzykS, @T3hPwnisher, @TrainForPain.
Day 1 & 4
Flat Barbell Bench Press 4x4–6 265
Barbell Curl 4x4–6 80
Day 2 & 5
Deadlift 4x4–6 350
Close-Grip Bench 4x4–6 245
Day 3 & 6
Squat 4x4–6 325
Overhead Barbell Press 4x4–6 135

I expect to receive “try it and find out“ but I was hoping for opinions.

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65

Train on consecutive days or…? Like 1 and 2 are Monday and Tues, for example?

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66

@marine77 Ahh. Good question. It’s Monday thru Saturday.

67

But do you have multiple days separating bench press / close grip etc ?

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68

I couldn’t survive that

69

Ugh. No. Back to the drawing board.

70

Programming is everything… If you’re benching, close grip is likely not needed especially considering the fatigue and redundancy… opt for a long head dominant exercise.

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71

I’m not looking forward to six days a week, if that’s what you’re thinking, but I’m trying to get the proper amount of weekly sets in without going longer than 30-40 minutes.

72

3 to 4 is plenty…nobody is recovering from 6 days a week.

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73

So lying extension or overhead extension?

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Neutral shoulder extensions… overhead is nothing special. Long head has best leverage there. PJR pullovers too.

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75

I was trying to reduce daily volume, but I now see I’m accumulating a lot of weekly volume. Drat.

76

Think weekly net stimulus… and be wary of redundancy and overlap. Nothing gets isolated only biased to a degree.

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77

Maybe I’ll try every other day. Monday, Wednesday, Friday, Sunday, Tuesday, Thursday would be rotating through the program once as written.

78

EOD can work but i find it’s kinda hard to program. 3 times a week… Upper / Lower… 2 on 1 off… 2 on 2 off.

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Anyone who has questions about Paul Carter’s information doesn’t have to ask him directly by DM or email. He repeats… and repeats… and repeats what he has to stare on training over… and over… and over again.

Just from this repetition one can remember his important points:

  1. Low to moderate volumes are better than high volume.
  2. Volume should be spread out over full body sessions thrice per week or twice per week with upper-lower splits.
  3. Mechanical tension matters. Pumping and soreness don’t.
  4. 4 to 8 rep sets are best.
  5. Intensifiers are worthless.
  6. Train close to failure.

There, that’s pretty much 99% of his stuff. And yes, you will get big by following these points.

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80

OR you can just read what Chris Beardsley posts. Paul just copies what he does and pretends they are working it out together.

He also adds his twist by dumbing it down and being a douche.

What I posted is all from Chris’ work. He makes the infographics.

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