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For the last month or so, ive made great gains on a DUP based program which goes as follows:
Day 1 3x8@75%
Day 2 4x5@80%
Day 3 5x3+@85%

Before starting this, id been training without any...

I've been looking into RTS Training and am very interested in the ideas regarding auto-regulation, exercise selection and frequency. Only problem is - the workouts appear as if they'd take a minimum...

6 pushes (3 chest, 2 delt, 1 tricep) and 3 pulls (2 back, 1 rear delts).

the balance is very off.

you could estimate your 1RM based on 2-6 rep sets you've done. these should provide accurate enough calculations.

starting the program the week after a mock meet is not a good idea.

You can implement RTS and high volume work by working up to a top set of 8-8.5RPE as opposed to a 9RPE. This way your volume will by high while stress is managed.

Also, you should achieve your...

Drop the weight 10% and perform an extra set with maximum reps. for your first workout doing this, you should be getting around 8-10 reps.

This is what I'd do, atleast.

Nowhere near enough volume.

its appropriate for maxing out, unlike just about every other upper body lifts, even the military press in my opinion.

its one of the three lifts that are tested in actual competition, outside of...

Problems:
1. Not enough volume on main lift.
2. Not enough heavy training.
3. 50% of TM (45%) is not enough to elicit much of a strength response, in my opinion.
4. Not enough upper back work -...

Fresher may allow you to get an extra rep on your pr set.
heavier will provide you with more volume with heavier weight, although minimal.

Honestly, it doesn't matter. I'd do heavier.

Depends on your goals. seeing as you chose 5x10-15 for your assistance, your goal is almost likely size. id personally keep it as simple as possible.

Day 1
Back Squat - 5/3/1
Stiff Legged DL -...

do you have access to a commercial gym?

Do what you want to do in the gym OP. It's a recreational activity.

Ideally, a full body done 3 times per week would be done, particularly at a beginner's stage. But if that's unappealing to you,...

1. too little volume
2. you shouldnt have a 'back workout'. do upper/lower or full body.

If i were to do AllPro's routine, i wouldnt follow the heavy medium light structure. that sort of periodisation is unnecessary for a beginner. keep the weights static throughout the week and progress...

Total tonnage is most interrelated with muscle growth, studies find.

The set of 10 at 100kg, therefore, would leave you with more potential muscle growth. If youre hitting a set of 10 at 100...

Week 1 - 10s accumulation
Week 2 - 10s intensification
Week 3 - 10s realisation
Week 4 - Deload
Week 5 - 8s accumulation
Week 6 - 8s intensification
Week 7 - 8s realisation
Week 8 -...

intensity - percentage of 1RM (in this case it's intensity of sets)
frequency - times hitting a muscle group/movement pattern in a microcycle
volume - sets x reps x weight

choose two. volume...

Day 1

Exercise 1 - Back Squats x5@9, 5% fatigue.
Goal - hit 127.5kg for 5.
115kgx5
122.5kgx5
127.5kgx5
130kgx5@9
130kgx3
130kgx3@9 - 5% fatigue reached.

Hello all.

About me:
I am 15 years old, turning 16 in just less than a month.

I've been horribly inconsistent the last 3 months or so, with end of year examinations followed by changing...