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  1. #3001
    Registered User lessgravity's Avatar
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    Warm up sets on core lifts during the 3rd and 4th micro cycles

    Can you talk a little bit about this? I don't have the book on me but know it's in there. What should my warm up sets look like on my big core lift days where its "AMRAP, 3,3" and "AMRAP, 1,1'? Is there a certain amount of volume or sets/reps that you focus on?

    Best training plan around. I'm so happy to be finishing my second macro cycle. Thank you!
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    Originally Posted by lessgravity View Post
    Can you talk a little bit about this? I don't have the book on me but know it's in there. What should my warm up sets look like on my big core lift days where its "AMRAP, 3,3" and "AMRAP, 1,1'? Is there a certain amount of volume or sets/reps that you focus on?

    Best training plan around. I'm so happy to be finishing my second macro cycle. Thank you!
    Gravity, I always recommend 1-4 warm-up sets for compound exercises. The closer you are to your 1RM, the more sets you're going to need to do, as you're pyramiding up and a taller pyramid requires more steps to get to the top.

    If you were hitting 315 on squats, here's one way to warm it up:

    45 x 10
    135 x 8
    205 x 4
    275 x 1
    315 Working Set

    The main point here is that you should be starting light with a medium rep set, then working towards your working weight as you reduce reps per set along the way.

    The point here is to signal to your body that you're lifting heavier and heavier weight, but not exhaust it in the process.

    Let me know if you have any other questions and thanks for posting.
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  3. #3003
    Registered User lessgravity's Avatar
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    Originally Posted by 2020Wellness View Post
    Gravity, I always recommend 1-4 warm-up sets for compound exercises. The closer you are to your 1RM, the more sets you're going to need to do, as you're pyramiding up and a taller pyramid requires more steps to get to the top.

    If you were hitting 315 on squats, here's one way to warm it up:

    45 x 10
    135 x 8
    205 x 4
    275 x 1
    315 Working Set

    The main point here is that you should be starting light with a medium rep set, then working towards your working weight as you reduce reps per set along the way.

    The point here is to signal to your body that you're lifting heavier and heavier weight, but not exhaust it in the process.

    Let me know if you have any other questions and thanks for posting.
    Awesome thank you. Yes I have a back injury so I'm not squatting or deadlifting. Today I had leg press on my 4th micro-cycle, up to 810pds, so I had a very lengthy warmup. I used similar reps, though had a bit more volume, but your emphasis on not taxing/waiting for working sets to really work is what I focused on. Thanks again.
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    Registered User lessgravity's Avatar
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    Instead of 20 rep scheme in the rotation, do you ever consider a 3 micro cycle of 5x5, 10x3/4 and then 15/3?

    I am interested in muscle growth/hypertrophy most of all. What are your thoughts?
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  5. #3005
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    Originally Posted by lessgravity View Post
    Instead of 20 rep scheme in the rotation, do you ever consider a 3 micro cycle of 5x5, 10x3/4 and then 15/3?

    I am interested in muscle growth/hypertrophy most of all. What are your thoughts?
    You're able to vary the set/rep scheme rotations if you'd like. Nothing needs to be absolutely set in stone.

    I'll often run a 4x5, 3x10, 2 or 3x15 rotation. Also, you can run something like 4x5, 3x10, 2 or 3x15, 3x10, repeat. That would have you hitting the medium rep range twice as often. Another example would be 4x5, 3x10, 4x5, 3x10, 2 or 3x15, hitting both strength and hypertrophy ranges equally and most often.

    Those are just examples of how it's OK to switch up the supplement set/rep scheme rotation.
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    Hey Ryan,

    Finishing my first microcycle tomorrow. I was just wondering if I really just go with the 65%, 75, 85, 95 scheme for my core lifts for bulking. Would going 70, 80, etc be wasted if I wasn't eating for a heavy bulk? Bottom line is I don't wanna cut my progress short by going with the 65% scheme because just because I'm going for a smaller bulk. Excited about the program so far!
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  7. #3007
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by 804Prince View Post
    Hey Ryan,

    Finishing my first microcycle tomorrow. I was just wondering if I really just go with the 65%, 75, 85, 95 scheme for my core lifts for bulking. Would going 70, 80, etc be wasted if I wasn't eating for a heavy bulk? Bottom line is I don't wanna cut my progress short by going with the 65% scheme because just because I'm going for a smaller bulk. Excited about the program so far!
    Prince, thanks for posting up your question. If I'm reading it right, I think you're more comfortable with the 60, 70, 80, 90% scheme and want to use that during a bulking phase. That would be perfectly fine.

    The only reason I delegated the higher percentage scheme to bulking is due to peoples' ability to make more efficient strength gains when they're eating more food. So pushing a little more weight while eating biggest makes sense.

    However, I honestly don't feel there will be a big difference in results over time between the 60, 70, 80, 90 scheme and the 65, 75, 85, 95 scheme. We're really talking about 5% differences here, which are minimal in the long run.

    So I would simply suggest you use the scheme that you're the most comfortable with using right now. I personally run the 60, 70, 80, 90 scheme only and have been running it exclusively for years.
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    How do you guys choose between 2 or 3 supplemental lifts after core lifts? Same with set counts in the rotating schemes? Conventional meatheads would say MORE, but why have the option in GST? It's like I feel guilty for not taking everything to the max, but I'd hate to overtrain or induce an early plateau for the core lifts. 1 microcycle down!
    Last edited by 804Prince; 04-14-2021 at 05:22 AM.
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  9. #3009
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by 804Prince View Post
    How do you guys choose between 2 or 3 supplemental lifts after core lifts? Same with set counts in the rotating schemes? Conventional meatheads would say MORE, but why have the option in GST? It's like I feel guilty for not taking everything to the max, but I'd hate to overtrain or induce an early plateau for the core lifts. 1 microcycle down!
    Prince,

    First and foremost, taking everything to the max is usually not a great plan in the long run.

    There are two parts to look at here. One is set count and one is exercise count.

    With set counts, there is variation because not every day is the same in terms of energy levels and time you have to train. I put the variation in to allow for people to go harder on days they have the energy or drive to do so, but also pull back on days they don't. This is just me realizing, through experience, that every day isn't the same and it's OK that every day isn't the same. I view the ability to adjust on the fly to be an advantage versus being locked into a super generic template when we all know people and their daily lives aren't all the same.

    In summary, do more when you can, but don't force yourself into the highest level of available workload at all times.

    Generally, the same thing really goes for exercise counts. A few supplement lifts is a small number, but it's enough for the average person to make great progress and it also causes them to choose exercise that need to be effective and they need to enjoy doing. These are good things. I'd say for exercise count, the amount of time a person has per training session is really the biggest driver. Some people have 45 minutes per session and some people have 90 minutes per session.

    Honestly, when I put together programs for people who hire me to do so, they usually have anywhere from 4-6 supplement exercises per day. 2-3 is just the basic foundational template and you can grow it from there as you gain experience with the programming.

    So overall, hopefully the information above helps you out and gets you in the proper mindset for getting the most out of your time in the gym. I like that you actually think about things like overtraining and injury prevention! Not everyone even considers these things, but you do, and it's good.
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    Planks for Beginners

    If there is one exercise we all love to hate and hate to love it is this one . A plank is a simple effective body weight exercise that requires no equipment and can be performed just about anywhere[well use your judgement ].

    Holding your body[ light as a feather]stiff as a board develops strength primarily in your core - the muscle that connects your upper body and lower body as well as your shoulders, arms,.

    For more planking tutorials refer to video playlist below:

    *************.us/6292541
    *************.us/62925478783701
    *************.us/62925478784238
    *************.us/62925478784252
    *************.us/62925478784268
    Last edited by basnasa1; 04-14-2021 at 01:38 PM.
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  11. #3011
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by basnasa1 View Post
    If there is one exercise we all love to hate and hate to love it is this one . A plank is a simple effective body weight exercise that requires no equipment and can be performed just about anywhere[well use your judgement ].

    Holding your body[ light as a feather]stiff as a board develops strength primarily in your core - the muscle that connects your upper body and lower body as well as your shoulders, arms,.

    For more planking tutorials refer to video playlist below:

    *************.us/6292541
    *************.us/62925478783701
    *************.us/62925478784238
    *************.us/62925478784252
    *************.us/62925478784268
    As I told you last time, and before you're banned, it's not the plank that everyone hates the most, it's lunges.
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  12. #3012
    Registered User lessgravity's Avatar
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    An extra Core Lift set?

    Ryan - what are your thoughts on a third set before the amrap set for the core ifts? Mamy days I just feel like I could have done a bit more work in the rep range before the amrap set. I don't know if you played around with it before or have any thoughts in general. As always love the program.
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  13. #3013
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by lessgravity View Post
    Ryan - what are your thoughts on a third set before the amrap set for the core ifts? Mamy days I just feel like I could have done a bit more work in the rep range before the amrap set. I don't know if you played around with it before or have any thoughts in general. As always love the program.
    Hey Gravity,

    Personally, I would generally try to avoid adding little things here and there. I think people get in trouble by doing this, especially if they do it many times. Those little additions turn into big changes to overall workload and stress.

    Also, just consider that if you continue to make progress at the current set/rep scheme, that's progressive overload and gains will happen. So really, no matter what set/rep scheme you're using, the root concept for progress is to keep trying to do a little better. Over time, every set/rep scheme will become very challenging and the amount of work you can do with the set/rep scheme you're using will work itself out.

    All in all, changing up a few things with programming isn't going to have negative consequences, but continually being in that mindset of looking for things to add to will probably bite you at some point.
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