do a 4-day upper/lower split with a 3-5 sets of a primary exercise and 2-3 sets of a secondary exercise for major muscle groups (e.g.If I were operating under those time constraints, I'd probably If you do the upper-end of rest ranges as-written, it'd be 90 minutes. It'd take 75 minutes to get through excluding warming up. you average 12 reps per set (most go 6-20-note, again, abbreviated range of motion, multiple exercises so some prefatigue will limit weights while still being effective on a per-fibre level).1 minute rest where it's just accessories.2 minute rest where a superset includes compounds.I have a bigger issue with trying to maximize volume without a mind for injury avoidance. ![]() The volume on some exercises seems a bit high, but he seems to favour doing multiple exercises with partial range of motion rather than one exercise with full range of motion. I haven't seen much of his stuff, but he seems to think about things mechanistically and with a bit more of a preference for injury avoidance over maximizing but not in the "you're doing everything wrong, and doing 30-rep upright rows to 3RIR will destroy your shoulders" AthleanX way. Tell us your next competition so we can put you here!
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