Intermediate/Advanced Routine

[lefteris7]

I did D2 and D3 workouts and lemme tell you, they are INTENSE. I pushed myself so hard at leg day that I literally couldnt walk. It happened for the first time...All this time I thought I was pushing myself when clearly I wasn't. I believe rest-pause training won one more supporter.
Today it's D1 workout!

[loukiss]

I did D2 and D3 workouts and lemme tell you, they are INTENSE. I pushed myself so hard at leg day that I literally couldnt walk. It happened for the first time...All this time I thought I was pushing myself when clearly I wasn't. I believe rest-pause training won one more supporter.
Today it's D1 workout!

χεστηκαμε :P ahahah <3

[wgbjeff]

To everyone asking about deloads:

The first few months of this routine you'll feel like you don't need a deload. I did an 8 week on and 1 week off deload when I first started. But the longer you do the routine the longer your body will need it. I'm now on a regular 3/1 deload.

I guess the main point here is to listen to your body. After about 3 months on the routine, you'll be begging for regular deloads

[ThatOneLurker]

^ My body is responding the opposite way

I'd tough out the 3 weeks in the beginning but feel the need for a deload after maybe 2 weeks

Now I can run it 4 on 1 off but I'll stick to the the 3/1 cycle for studying's sake.

[lefteris7]

χεστηκαμε :P ahahah <3

negged.



































































































που σαι ρε λουκιιιιιιι? <3

[TeenMisc]

I am actually impressed at how many people in this thread are actually doing these workouts with apparently no problems. I tried the pushing and leg ones so far and could not complete either with my 10 rep max, I had to take weight off the bar for front squats as well as for the incline bench, If I didn't do that, my sets would have been either one rep long or straight failures. I guess after strength training for so long, my muscles have not adapted to having strength set after set. I'm probably going to make some huge physiological adaptations in order to be able to handle this type of volume. Since nobody has posted pictures of before and after on this routine, I'm going to use this thread as a progress tracker, and maybe allow others to see what kind of changes a hypertrophy program will induce on an individual who is very trained in the strength side of things, but not so much the hypertrophy side. If this is against the rules, or if I'm expected to start a separate thread for this, let me know.

A couple of pics taken this weekend. No quad pic but my quads aren't much more impressive than my hams. Note that I have done 2 workouts on this routine, starting monday, and these pics were taken before monday so they will serve as starting pics. I may edit later with a front leg pic.

[roberto487]

what can I substitute for standing calf raises? My gym does not have one. Can I use the Leg Press machine instead?

[tazmanpa]

what can I substitute for standing calf raises? My gym does not have one. Can I use the Leg Press machine instead?

I do mine on the hack squat macine. The leg press machine or a smith machine should work just as good.

[Alyion]

Kelei, I apologise if this has been asked before, but would it be possible to run this as a A/B workout 6-7x a week or would that be too much frequency? What would the volume/reps look like and the deload for something like this? Thanks for any help!

[donce2013]

Allright guys im sort of having a problem with the front squat.Its sort of hurting my front delts and its sort of hurting my collar bone.

I'm using an upright grip rather than crossed arms and I am resting it on the part of the delt where it indents in a bit when you raise your arm.So it sort of leaning against the top of the humerus)

is this right ?

edit-just googled front squat and found that I had my hands the wrong way around,I had my knuckles pointing upwards rather than facing my shoulder.

any good guides on how to front squat

heres today's workout I done

front squat
60kg
7,7,5,8,8,8,4,5,5,2,4,1,4,6

lower weight practise form increase reps



70 rep
Romanian deadlifts 60kg
10,10,9,10,10,10,11

increase weight

back squat 80kg 30
6,5,5,3,5,6

lower to 75kg

deadlift 100kg 30
4,6,5,6,4,5


calf raise bw
40,,40,40,40,40

[Kelei]

Kelei, I apologise if this has been asked before, but would it be possible to run this as a A/B workout 6-7x a week or would that be too much frequency? What would the volume/reps look like and the deload for something like this? Thanks for any help!

Upper - D1 + D2 (30 total reps per exercise)
Lower - D3 (30 total reps per exercise)

Alternate between upper and lower and take a day off to rest whenever you feel like it, don't worry about what day/week your workouts or rest days happen to fall on. Deload/rest for the first 5 days of each month, this should help keep you feeling fresh and motivated.

[Mr-Nathan]

How do i deload if im doing full body? I do 1 set of 10 reps followed by 2 rest pause sets.

This^^

[Curdsnwhey92]

Kelei

Very interested in the theories based around this routine

Have since started this routine and have completed two days in which left me flat on my back

My question to yourself and your followers with some form of knowledge is why the short rest times what benefit does this have compared to completing 5 straight sets of 10 at the same weight?

Wouldn't taking longer recovery times reduce the likely hood of injury whilst also maintaining the same poundage at the end of the day???

[Alyion]

Quote

This is exactly what I went through when I started this routine. The last two years of training i've been pretty much doing powerlifting/low rep training (i've never been a fan of sets across, i'd rather just have one big set and then complete some back offs for volume - which is what drew me to this rest pause routine in the first place (I'm also a fan of reverse pyramid style training) and i've pretty much always trained <5 reps.

To be honest I was shocked by how 'weak' I actually was when I first started. I previously had a 160kgx3 low bar belted squat and a 220kg deadlift but when I started I struggled with 90kgx15 on a beltless high bar squat. I was also taking 60 sec rests for doubles (and still am toward the end of my bench and chins). It probably won't be until around may until i'm actually fully used to this routine and i've been on it since mid december.

[adamxbomb]

Kelei

Very interested in the theories based around this routine

Have since started this routine and have completed two days in which left me flat on my back

My question to yourself and your followers with some form of knowledge is why the short rest times what benefit does this have compared to completing 5 straight sets of 10 at the same weight?

Wouldn't taking longer recovery times reduce the likely hood of injury whilst also maintaining the same poundage at the end of the day???

....good thing this isn't posted everywhere in this thread *sarcasm*

How does this work: Your body adapts to averages, it can't store 2 different sets of adaptions, for example if you were to train with 3 sets of 5 reps followed by 3 sets of 15 reps your body will adapt to the average so you may as well perform 6 sets of 10 reps. Your body doesn't store a 5 rep adaption and a 15 rep adaption and switch between them at will.

It's not the magic combination of low + high reps giving you the "best of both worlds", rather it's the simple fact that your average reps per set has increased from 5 to 10 which is much more beneficial for hypertrophy.

Take a guy doing only 5 rep sets and get him to start doing 15 rep sets as well, his average rep range is now 10, he'll experience great hypertrophy. On the other hand take a guy doing only 15 rep sets and get him to start doing 5 rep sets as well, his average rep range is now 10, he'll also experience great hypertrophy.

I'll say it one last time so it sinks in..........the reason why combining low rep + high rep training works better than standalone low rep training or standalone high rep training is because it either increases or decreases your average rep range to a more moderate number which is better for hypertrophy.

6 sets of 10 reps is just as effective as 3 sets of 5 reps + 3 sets of 15 reps. The body adapts to averages. If you train with a moderate rep range to begin with you're getting the same results as someone who combines low rep + high rep training. #15
The best way to increase your moderate rep strength is to actually train with moderate reps

The "science"

There are 2 primary ways to increase strength, ME (maximal effort) and RE (repetitive effort), DE (dynamic effort) is used primarily for improving power. Rest-pause training takes advantage of RE, basically RE builds strength because the last few reps of a 10 rep set are just as hard relatively speaking as performing a 3RM set of 3 reps. Lifting a 3RM for 3 reps (ME) and performing reps 8, 9 and 10 of a 10RM set (RE) provide a similar stimulus to promote strength increases (primarily increased MU recruitment although there are other factors as well).

The last few reps of a set are the most productive when it comes to increasing strength, whenever your body is exerting near maximal effort (attempting to recruit a maximal number of motor units) you are telling your body that it needs to get stronger.

When you lift a 3RM for 3 reps your body is attempting to recruit as many motor units as possible, your body senses this and will learn to recruit more and more motor units in the future (which increases your strength). When performing a set of 10 reps your body doesn't need to recruit all available motor units at first, rather as the set nears its end and some of your motor units are fatigued your body will start to call more and more motor units into action in order to maintain force output (keep the set going). During the last few reps of any set taken near failure your body is trying to recruit as many motor units as possible to maintain force output, reps 8, 9 and 10 of a 10RM set require just as much effort from your nervous system as performing a 3 rep set with a 3RM.

The reason why 3 rep sets are great for increasing strength is because all of your reps are near failure, even from your very first rep you're already only 2 reps away from failure. Reps 8, 9 and 10 of a 10RM set are very similar as far as your nervous system is concerned, in both cases your nervous system is attempting to recruit as many motor units as possible.

So it's not necessarily the amount of weight you're lifting that builds strength, rather it's effort that promotes strength increases, anytime you're exerting maximal effort (during a 3RM set or the last few reps of a 10RM set) you're sending a signal to your body to increase strength.

By performing most of our reps near the end of a set so to speak we are taking advantage of this


ALL INFORMATION ABOVE IS QUOTED BY KELEI, AND IS POSTED IN MY e-BOOK THAT I'M DEVELOPING
Here is a good "scientific" outlook on how this works:
http://forum.bodybuilding.com/showth...&highlight=day = Look for Kelei's post.

[Curdsnwhey92]

....good thing this isn't posted everywhere in this thread *sarcasm*

How does this work: Your body adapts to averages, it can't store 2 different sets of adaptions, for example if you were to train with 3 sets of 5 reps followed by 3 sets of 15 reps your body will adapt to the average so you may as well perform 6 sets of 10 reps. Your body doesn't store a 5 rep adaption and a 15 rep adaption and switch between them at will.

It's not the magic combination of low + high reps giving you the "best of both worlds", rather it's the simple fact that your average reps per set has increased from 5 to 10 which is much more beneficial for hypertrophy.

Take a guy doing only 5 rep sets and get him to start doing 15 rep sets as well, his average rep range is now 10, he'll experience great hypertrophy. On the other hand take a guy doing only 15 rep sets and get him to start doing 5 rep sets as well, his average rep range is now 10, he'll also experience great hypertrophy.

I'll say it one last time so it sinks in..........the reason why combining low rep + high rep training works better than standalone low rep training or standalone high rep training is because it either increases or decreases your average rep range to a more moderate number which is better for hypertrophy.

6 sets of 10 reps is just as effective as 3 sets of 5 reps + 3 sets of 15 reps. The body adapts to averages. If you train with a moderate rep range to begin with you're getting the same results as someone who combines low rep + high rep training. #15
The best way to increase your moderate rep strength is to actually train with moderate reps

The "science"

There are 2 primary ways to increase strength, ME (maximal effort) and RE (repetitive effort), DE (dynamic effort) is used primarily for improving power. Rest-pause training takes advantage of RE, basically RE builds strength because the last few reps of a 10 rep set are just as hard relatively speaking as performing a 3RM set of 3 reps. Lifting a 3RM for 3 reps (ME) and performing reps 8, 9 and 10 of a 10RM set (RE) provide a similar stimulus to promote strength increases (primarily increased MU recruitment although there are other factors as well).

The last few reps of a set are the most productive when it comes to increasing strength, whenever your body is exerting near maximal effort (attempting to recruit a maximal number of motor units) you are telling your body that it needs to get stronger.

When you lift a 3RM for 3 reps your body is attempting to recruit as many motor units as possible, your body senses this and will learn to recruit more and more motor units in the future (which increases your strength). When performing a set of 10 reps your body doesn't need to recruit all available motor units at first, rather as the set nears its end and some of your motor units are fatigued your body will start to call more and more motor units into action in order to maintain force output (keep the set going). During the last few reps of any set taken near failure your body is trying to recruit as many motor units as possible to maintain force output, reps 8, 9 and 10 of a 10RM set require just as much effort from your nervous system as performing a 3 rep set with a 3RM.

The reason why 3 rep sets are great for increasing strength is because all of your reps are near failure, even from your very first rep you're already only 2 reps away from failure. Reps 8, 9 and 10 of a 10RM set are very similar as far as your nervous system is concerned, in both cases your nervous system is attempting to recruit as many motor units as possible.

So it's not necessarily the amount of weight you're lifting that builds strength, rather it's effort that promotes strength increases, anytime you're exerting maximal effort (during a 3RM set or the last few reps of a 10RM set) you're sending a signal to your body to increase strength.

By performing most of our reps near the end of a set so to speak we are taking advantage of this


ALL INFORMATION ABOVE IS QUOTED BY KELEI, AND IS POSTED IN MY e-BOOK THAT I'M DEVELOPING
Here is a good "scientific" outlook on how this works:
http://forum.bodybuilding.com/showth...&highlight=day = Look for Kelei's post.

Appreciate the reply sorry CBf searching hundreds of pages!!!

[Kelei]

Any substitution recommendation for rear delt flies and face pulls? (tried both, not keen on either).

Also, how do i deload if im doing full body? I do 1 set of 10 reps followed by 2 rest pause sets.

Pick any rear delt exercise you like. You can deload by taking the first 5 days of each month off (full rest).

I mean it's been about 6 weeks and I have progressed MAYBE 1 rep at most! All other "pulling" exercises have increased though.

What do you mean "maybe"? Are you keeping a training log? It's very important that you do.

[roberto487]

In my third week of this routine and my body is screaming for a break. This Saturday will be my last day before the deload. So far, my strength has increased. I can finally do 10 chin-ups in a row. Lol. D3 always shuts my body down. When I got home last night after doing D3, I had to go to bed. It was only 8:30 PM.

[Oyster210]

What do you mean "maybe"? Are you keeping a training log? It's very important that you do.

I mean that my average has gone up by 1 (I fluctuate a bit: was 9/10 reps now 10/11 reps. Though actually I hit 12 yesterday).

Yeah I keep a training log - i'd be lost without it.

[wgbjeff]

I mean that my average has gone up by 1 (I fluctuate a bit: was 9/10 reps now 10/11 reps. Though actually I hit 12 yesterday).

Yeah I keep a training log - i'd be lost without it.

Those are called gains. You've hit 12 reps it's advised to up the weight so you can now perform 8 reps.

[adamxbomb]

I mean that my average has gone up by 1 (I fluctuate a bit: was 9/10 reps now 10/11 reps. Though actually I hit 12 yesterday).

Yeah I keep a training log - i'd be lost without it.

Post one online, so we can assist you and help fix whats "broken" no reason to do this alone, when you have all this support behind you!

[tazmanpa]

As I said I am doing my deload and I decided to do the week off of the gym with one day in the middle of the week with a full body first set workout. I could still feel a little DOMS from my previous workouts and to my surprise I missed a rep or more on some of the exercises but I am hoping things go better after I am done with the deload and I am back at it.

[Oyster210]

Those are called gains. You've hit 12 reps it's advised to up the weight so you can now perform 8 reps.

Yesi know! I've been on this for a couple of months...

The question was due to only increasing by 1 rep average in 6 weeks for hammer curls. Rest is increasing weekly.

Now that i've hit 12 I will of course increase the weight.

[adamxbomb]

Yesi know! I've been on this for a couple of months...

The question was due to only increasing by 1 rep average in 6 weeks for hammer curls. Rest is increasing weekly.

Now that i've hit 12 I will of course increase the weight.

I would say something in your nutrition isn't right, not supporting the proper recovery, or your aren't taking proper deload cycles.

[syncmaster913n]

Yesi know! I've been on this for a couple of months...

The question was due to only increasing by 1 rep average in 6 weeks for hammer curls. Rest is increasing weekly.

Now that i've hit 12 I will of course increase the weight.

I would just say that your biceps might be "stubborn" and might just require more volume to grow at a relatively similar rate as to other muscles.

I would say something in your nutrition isn't right, not supporting the proper recovery, or your aren't taking proper deload cycles.

can't be the food if he's progressing nicely on the other exercises.

[landus123]

I would just say that your biceps might be "stubborn" and might just require more volume to grow at a relatively similar rate as to other muscles.



can't be the food if he's progressing nicely on the other exercises.

I bet a dollar that it's because you do hammer curls at the end of your D2 and your biceps are already very fatigued.

[ALBoldt]

No rest days or deloads so far lol

[swatk00w]

Been using dumbells for the two chest exercises since I started this routine. They are getting heavy enough that it's becoming too cumberson in the rest-pause sets so I decided to switch to barbell. I wasn't sure on the weights to use so I had a spotter and he ended up jumping in with me with his own sets. This has made me realize this is not really a routine to have with a partner. He completely blew up my flow with the rest-pause. I needed a spotter though as I failed on rep 10 and would of been stuck otherwise. I guess until I get in a groove with the barbell the smith machine will have to suffice unless anyone has any better recommendations.

[loukiss]

Been using dumbells for the two chest exercises since I started this routine. They are getting heavy enough that it's becoming too cumberson in the rest-pause sets so I decided to switch to barbell. I wasn't sure on the weights to use so I had a spotter and he ended up jumping in with me with his own sets. This has made me realize this is not really a routine to have with a partner. He completely blew up my flow with the rest-pause. I needed a spotter though as I failed on rep 10 and would of been stuck otherwise. I guess until I get in a groove with the barbell the smith machine will have to suffice unless anyone has any better recommendations.

start light.. increase till u reach you 10RM... stay there and make it 12RM. keep going

[swatk00w]

I think I've got a pretty good idea what to do. I've just got a psychological thing with barbells. I have a phobia of getting stuck under it and not having that same safety of bailing dumbells to the side. Honestly there's always people there if something did happen so I know in the back of my head I'd be fine. Like I said just a weird phobia I'll have to suck up and get over if I want to keep making progress I guess.