i used to like the 6 rep sets of illegal wide BP, but now much prefer 3 sets of reps of DB floor press. When i get to 20 first set reps and 50 total i go up 10 lbs. i also like the NFL combine test, max reps with 225. BTW, WSB says to ME work to a triple if you wangt to gain weight.
Best guidance for ME work is to do an exercise for 2-3 weeks as a newbie and while learning the groove. After a while you can do it one week and change. You have to dial your training in to what your strengths and gear demand. If you suck at something, you probably need to work at it, but you also need to find what moves your lifts. I worked my ass off at floor press to get it moving, and it had no carryover, where building my two board shirted PR directly impacts my BP.As a sinle ply guy, i have done well lately with one raw day weekly and one either ME or speed day for each exercise.
So week 1 is ME BP and Sq/DL and two raw days plu extra workouts.
Week2 is two speed days and two raw days.
Week3 is ME and raw again.
Week 4 is backoff.
Be aware i am very fast naturally but am weak in both DL and BP lockout. I also tend to do better on ME day on week 1 as by week 3 i am pretty beat down. Using gear on week 1 tends to make week 1 raw day pretty rough.
[quote]Favre24 wrote:
I started and am still using Bob Youngs beginners program and have had very good success with it. My work capacity is low and the program is very low volume but is a great introduction in to Westside IMO. I still make strength gains and at the same time can bring up my work capacity.[/quote]
Is the Bob Young program you are talking about the one called “In the Beginning” over on elitefts? If it isnt a link would be awesome!
If you go full throttle for 3-4 weeks, would 1 week be sufficient to back off with low volume(or high volume)-low intensity and proper nutrition/rest recovery methods, to be fully recovered? Would you say this is a basic model to go by and just adjust it according to your own body?
For me, CNS burnout also depends on how different a my ME lifts are from each other and whether they are full range lifts. For me, if I rotate (we’ll use bench ME in this example) comp grip 3-boards, decline, floor press, and steep inclines as my ME lifts, I could do that without a backoff week forever (assuming I don’t treak or injure anything, of course).
However, if I do lots of similar full range preess such as very low pin presses, reverse band presses, declines, comp-style shirt presses for max singles for a month, I start losing strength.