10-16-17, 01:26 PM | |
Join Date: Jul 2011
Location: South Florida
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So, I updated the routine adding SLO MO Full Body. I also put SLO MO Chest, Back, Shoulders as UB Hypertrophy/Strength alternative. This is a great option if someone don't need extra bicep or tricep or shoulder work. In my case, I do the Back and Shoulders.
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10-16-17, 06:22 PM | |
Join Date: Feb 2007
Location: New Jersey
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Well, that makes me happy! I remember you saying that you liked Slo Mo awhile back, and I like swapping out Slo Mo sometimes for heavier lifting. I really like the looks of this! If I wasn't mentally committed to doing a Firm rotation right now, I'd be all over it. I didn't read all of the articles you linked to in the previous thread, but how do you decide what your Pump weight is? Do you take a percentage of one rep max or something, or just instinctively know to go much lower? I am a bit scared of hurting myself when doing weight work back to back, and a Firm rotation I'm looking at calls for that.
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10-16-17, 07:18 PM | |
Join Date: Jul 2011
Location: South Florida
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Both articles are written by the same trainer. He refers lactate-induced training as reps between 12-18 with minimal rest and working opposite muscle groups following PHA protocol if is FB. In her second routine he refers to this as PUMP for either upper/lower. Both are not heavy lifting. No muscle damage is caused. For this reason is possible to work muscles back to back using this approach.
There is no need to perform a %max test. Even if the reps are high last 2 reps should be challenging.
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10-16-17, 07:26 PM | |
Join Date: Jul 2011
Location: South Florida
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I decided to prepare my body first by increasing volume up to cycle 3 because this is the first time doing back to back using this protocol accurately. I also didn't want to hurt myself and jump at it right away even though I have been lifting consecutively for months. I'm working muscles back to back weeks 1-8 but less volume because one workout is FB. I also decided to reverse the protocol the 2nd week to avoid adaptation.
Let me know your Firm routine. I believe these are FB right?
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10-17-17, 05:49 AM | |
Join Date: Feb 2008
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Hi Sharaz,
It’s good to see you posting again. I love your rotations. I know you’ve made a decision but do you have Cathe’s Ramped Up Upper Body, Giant Sets & PHA Training from Strong & Sweaty series? The pace is slow enough that you can lift fairly heavy but it’s a burner, for sure. I sweat like crazy. As usual with Cathe, there are some really nice premixes, too.
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10-17-17, 07:40 AM | |
Join Date: Feb 2007
Location: New Jersey
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T2B I have this set, but I have not done it yet, if you can believe it Also preordered her newest.
Thanks for the clarification Sharaz. Most of the Firm workouts are full body, but there are some splits.
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"You humans have the potential to be the most wonderful beings there are - if you can get past all these enormous stupid spots you seem to have in your hearts. It's not your fault. You just don't know how to work your hearts right yet. That's why there are dogs." - Jim Butcher, Zoo Day |
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