[quote]HeaviWeight wrote:
Hey Kujo2020 how you did the pairings in phase II?,say in day 1 there are 4 movements A1,B1,A2,B2 with 60s rest between each pairing 6 sets, 3 reps.
It meas that you do 6 sets of A1, B1 and then another 6 sets of A2, B2 making a total of 12 sets? that’s the way I have been doing and with 60s of rest between each repetition I feel it easier than phase I because the time of rest now is longer but I don’t know if I am making it good. [/quote]
On Day 1, I did 1A (3 reps), rest 60 secs, 1B (3 reps), rest 60 secs, (repeat 5 more times).
You should be taking the 60 secs rest after the 3rd rep.
Kujo2020 thanks for the response. I guess at this time you are about to finish the plan so how are you doing? I did phase 1 and 2, in phase 1 I loosed 3 1/2 pounds and in phase 2 I got 2 pounds of lean muscle since my belly remain with the same size but my arms increased a half cm. I even did only 2 weeks of phase 2. Then I got a surgery so I left it but now I think to start everything again.
[quote]HeaviWeight wrote:
Kujo2020 thanks for the response. I guess at this time you are about to finish the plan so how are you doing?
I did phase 1 and 2, in phase 1 I loosed 3 1/2 pounds and in phase 2 I got 2 pounds of lean muscle since my belly remain with the same size but my arms increased a half cm. I even did only 2 weeks of phase 2.
Then I got a surgery so I left it but now I think to start everything again.[/quote]
It’s going pretty good. I’m happy with the results. I’m definitely changes in my physique (more mass).
I just finished the 1st week of Phase 4. Only 2 weeks left!
For what I know, you shouldn’t change Flameout for other brand. Waterbury said that it really matters. BCAA’s in the cut phase I think would be useful, it might help you to keep muscle.
Just started the 10/10 today, first workout went pretty well. I am currently 210 pounds and am just looking to drop a little body fat and get stronger overall.
Here is a picture the first day:
I’ll reply after phase 1 is over with another picture and a weight update.
I bet ReceptorMax would be good with this program and also leucine.
Not sure if ReceptorMax would better during the cutting phases, though, as that is when - if carb restriction is prescribed - insulin sensitivity is improved.
I have recent low back problems and would like to ask if I can exchange conventional deadlifts and squats to single leg versions? Is that ok? The problems appeared right in the middle of the 10/10 program and I dont wanna stop now.
I have recent low back problems and would like to ask if I can exchange conventional deadlifts and squats to single leg versions? Is that ok? The problems appeared right in the middle of the 10/10 program and I dont wanna stop now.[/quote]
Absolutely.
In the past, I have fallen into the trap of blindly following exercises that weren’t appropriate for me simply because they were in some coaches generic online training program. I have also had low back and knee problems resulting from sports injuries. Substitute different exercises and make any other modifications that you need to in order to stay healthy (like reducing exercise frequency).
