Average to Savage 2.0 or 5/3/1 variations

[Sl4y3rPT]

Wich one do you guys recommend for a late beginner/intermediate lifter and why? For strenght and size

[WolfRose7]

Average to savage is far more fit for purpose for strength and hypertrophy.

Everything about it is more intelligently and purposefully designed, and the amount of options and variations mean you could run it for years worth of mesos

[Sl4y3rPT]

Average to savage is far more fit for purpose for strength and hypertrophy.

Everything about it is more intelligently and purposefully designed, and the amount of options and variations mean you could run it for years worth of mesos

What about the workouts, how much time they take?? Can i run any template with only 1 hour? (Ats 2.0)

[WolfRose7]

What about the workouts, how much time they take?? Can i run any template with only 1 hour? (Ats 2.0)

No you'd need to stick to the last set amrap or the other cut off template.
The original autoregulates sets and you'll being doing up to or more than 10 per lift in the beginning

[Sl4y3rPT]

No you'd need to stick to the last set amrap or the other cut off template.
The original autoregulates sets and you'll being doing up to or more than 10 per lift in the beginning

What template would you recommend me to do than? I bought the program when covid started so i never tried to run it ... What about Lower frequency templates what is diferent than the others? Can u explain me what is RiR and what means Rep out target?

[WolfRose7]

What template would you recommend me to do than? I bought the program when covid started so i never tried to run it ... What about Lower frequency templates what is diferent than the others? Can u explain me what is RiR and what means Rep out target?

Rep out target is the target reps for that last set.

Rir is reps in reserve. How many clean reps you had left.

Low frequency is exactly that, I wouldn't recommend that unless you really don't get on with the base.

I'd advise the reps to failure version in your case.

[Sl4y3rPT]

Rep out target is the target reps for that last set.

Rir is reps in reserve. How many clean reps you had left.

Low frequency is exactly that, I wouldn't recommend that unless you really don't get on with the base.

I'd advise the reps to failure version in your case.

Tanks very help full mate, one more thing should i stop on rep out target or i do as many reps as possible?

[WolfRose7]

Tanks very help full mate, one more thing should i stop on rep out target or i do as many reps as possible?

As many as possible without major technique breakdown. The program will select future loads based on how many more you got. It should be more than the target for a little while

[Anthony21]

I bought ATS 2.0 and still haven't ran it myself. If anything I'd opt for the RTF version. Reading through the ATS Reddit and Greg's findings he stated that he has seen more people find success with the RTF version of the program.

One thing that maybe has prevented me from running the program is the full body approach. For example if I went with the 4x weekly set up on Day 1 I'd have Squat, CGBP, and Deficit Deadlift all in one training session. To me that's a bit too much for me at least. For that I'd run it with the 5x a week set up to space the compound lifts out more through out the week/days. With that said that'll be the set up I start here next week myself, RTF template 5x a week.
With

[WolfRose7]

I bought ATS 2.0 and still haven't ran it myself. If anything I'd opt for the RTF version. Reading through the ATS Reddit and Greg's findings he stated that he has seen more people find success with the RTF version of the program.

One thing that maybe has prevented me from running the program is the full body approach. For example if I went with the 4x weekly set up on Day 1 I'd have Squat, CGBP, and Deficit Deadlift all in one training session. To me that's a bit too much for me at least. For that I'd run it with the 5x a week set up to space the compound lifts out more through out the week/days. With that said that'll be the set up I start here next week myself, RTF template 5x a week.
With

I suspect people aren't putting in the effort as much on the base template to actually do as many sets as they can do and not just stop at the cut off, and that's what is biasing results for reps to failure.
Doesn't really matter though, people will bet results from what they can commit too.

[MyEgoProblem]

I suspect people aren't putting in the effort as much on the base template to actually do as many sets as they can do and not just stop at the cut off, and that's what is biasing results for reps to failure.
Doesn't really matter though, people will bet results from what they can commit too.

Luckily.... I quit a2s after two weeks.

Even with gregs recommended numbers I was having to stop before I hit 20sets a lift per day 🚫😂 Comically unsustainable for me.

Base is Great for someone with crap work capacity or who wants to improve it or who blows out pretty fast or has all day to lift.

Id certainly have pick the 5thset protocol version with last set amrap. You get a bunch of sets that give you maximal force production for strength and a graft set for more hyp and a good autoregulated bench mark.

[Anthony21]

Luckily.... I quit a2s after two weeks.

Even with gregs recommended numbers I was having to stop before I hit 20sets a lift per day 🚫😂 Comically unsustainable for me.

Base is Great for someone with crap work capacity or who wants to improve it or who blows out pretty fast or has all day to lift.

Id certainly have pick the 5thset protocol version with last set amrap. You get a bunch of sets that give you maximal force production for strength and a graft set for more hyp and a good autoregulated bench mark.

20 f'n sets? Holy sh!t bro.I'm assuming you were doing the RIR version?

[WolfRose7]

20 f'n sets? Holy sh!t bro.I'm assuming you were doing the RIR version?

He's a freak, does not occlude muscles... ever. xD

that said my pressing was up to 14-15 sets on the base version for the first cycle, did eventually average 7 though

[Anthony21]

He's a freak, does not occlude muscles... ever. xD

that said my pressing was up to 14-15 sets on the base version for the first cycle, did eventually average 7 though

So how did you like your run of ATS 2.0? After my run of Candito + Greg's 3x intermediate bench, I was thinking of running the RTF version.

[WolfRose7]

So how did you like your run of ATS 2.0? After my run of Candito + Greg's 3x intermediate bench, I was thinking of running the RTF version.

My favourite was simply adding 1@7-8s on main movements then running the vanilla version with autoregulates sets, also changed the sets from 4-6 to 6-8 for pressing.

I did throw in the odd amrap test too.
Oh and that was 5 day variant. Between 6-8 day meso, probably averaged 6 only took 7 or 8 when I was feeling beat up that week.

I don't think there's anything bad about reps to failure version either though. I just liked the autoregulated sets a lot

[Anthony21]

My favourite was simply adding 1@7-8s on main movements then running the vanilla version with autoregulates sets, also changed the sets from 4-6 to 6-8 for pressing.

I did throw in the odd amrap test too.
Oh and that was 5 day variant. Between 6-8 day meso, probably averaged 6 only took 7 or 8 when I was feeling beat up that week.

I don't think there's anything bad about reps to failure version either though. I just liked the autoregulated sets a lot

Did you benefit at all from the program in terms of your overall results?

[WolfRose7]

Did you benefit at all from the program in terms of your overall results?

Hugely. But it was also a back from layoff program so I can't say by how much realistically

[Anthony21]

Hugely. But it was also a back from layoff program so I can't say by how much realistically

Was there a reason you didn't run it for another cycle? Just preferred something else I take it?

[WolfRose7]

Was there a reason you didn't run it for another cycle? Just preferred something else I take it?

RTS released templates xD

[Anthony21]

RTS released templates xD

I take it that is your preferred method of training?

[WolfRose7]

I take it that is your preferred method of training?

To an extent, mostly it was new RTS content that I couldn't resist dipping into.
I'm now running emerging strategies based off their new content and my own personal experience to tweak things, what I'm doing isn't that far from A2S with 1@8s though

[Anthony21]

To an extent, mostly it was new RTS content that I couldn't resist dipping into.
I'm now running emerging strategies based off their new content and my own personal experience to tweak things, what I'm doing isn't that far from A2S with 1@8s though

Right on man. I'll probably eventually run ATS 2.0 but still feel I have a lot to gain with Candito's 6-week program for my squat and deadlift.

[WolfRose7]

Right on man. I'll probably eventually run ATS 2.0 but still feel I have a lot to gain with Candito's 6-week program for my squat and deadlift.

Sounds decent man, if it's working don't change ****!

[Anthony21]

Sounds decent man, if it's working don't change ****!

I definitely agree with that as well. I find myself falling into the trap of wanting to switch but have to remind myself that if it's working there is no need to change things.

[MyEgoProblem]

20 f'n sets? Holy sh!t bro.I'm assuming you were doing the RIR version?

On The base version where you just do sets till you hit the @rpe prescription.

My rpe just never seems to rise at all unless I'm doing sets above @8. And even then on the old rts general intermediate I was hitting 7-8 sets and running out the 20min clock before my rpe jumped from @8 to @9+ there too..

He's a freak, does not occlude muscles... ever. xD

that said my pressing was up to 14-15 sets on the base version for the first cycle, did eventually average 7 though

Yeah..xD it's actually quite annoying.
I think I have some based atp stores genetics..
Should probably cut and translate it to some Cardio pr gains too.