very good I give it a try at least for two week. lol. I have flat bench only too what you think about Gironda neck press - it hits the upper chest more.
What's you take on using 10 sets of 3 instead of 3 sets of 10 based upon time under tension being the same but sets of 3 allowing a greater load and therefore adaption?
I think the 2/5/10 progression scheme will work great for anyone. It's all about application, not level of advancement. Just start out light.
Jez - Not the same. It's like saying doing 4 sets of 5 in the same amount of time it took a guy to do a 20 repper would be the same, but in reality it's not.
Paul, For a 35yo with mediocre recovery and a BF in the mid-high teens (don't care to lose any fat but don't want to gain more) would you recommend any changes? My initial thoughts are to make diet fit me, and to start very conservatively on weights chosen for the main lifts. Does that sounds about right? Thanks again for the article.
Matt, Yes make the diet fit you. The diet in the article is mainly for high school skinny kids that just have to make things work any way possible and still live an actual life.
The lifting part can be used by anyone at any stage really. Just make sure you start light as you noted, and work the diet. The rest will fall into place.
Great article.. I don’t know about everyone else but speaking for myself my chest is sore for several days (3-4) after a chest workout. I can’t see doing dips and having a sore chest and tri’s and benching two or three days later. In the same manner I can’t see benching and then doing dips a couple days later when my chest is still torn up. Should I incorporate the dips on the bench day? Can’t say enough good things about this article, I’ve referred several people to it already.
Kevin - Just like running hills with sore or dead legs, eventually you will adapt to it and you will get stronger and bigger because of it. Lots of good solid programs incorporate squatting and pressing multiple times a week into it. At first you may have to do dips with a sore chest, yes. That will not kill you. After a week or two you will adapt and get stronger. I actually find working a sore bodypart to aid in recovery. And since the dips are bodyweight I think you'll be fine. Give it a shot for a while. You'll be fine.
On the bench it looks like you should have started a lot lighter.
So you've added 65 pounds to your squats and 40 pounds to your deadlift (or more actually) and you want to change it?
If you are burnt out, take a week off and start back lighter then push it for another 5-6 weeks and see how you feel. Then you could easily switch over to my Ultimate Beastdom block program for strength and mass.
I am taking a week off right now, and I think I will keep it going but change between squat heavy/deadlift light and vice versa. the point is I want to emphazise a bit more on strength than on mass, I will enter my first meet in winter and want to start -82,5kg.
Would this squat/deadlift layout be a total no go?
Thanks for your times, you really are the man. I like your Ultimate Beastdom series but I can`t train 4 times a week as I visit medical school.
Yeah a heavy squat/light dead and vice versa is time proven. So you can most def approach it that way for sure. Eric Lilliebridge trains that way and he's not super weak.
No problem on the no can has 4 training days per week. 3 will work just fine as well, and depending on the situation can even be better.
Quick question on the 2/5/10 method. Should i only add one rep or should I try to get 12 each time out? I plan on following this for a while and then leading into 5/3/1, I will keep you posted.
I lift alone at home so lifting to failure on squats and bench to 1 top end set is sometimes tough. Would it be ok then to do 2 sets with a couple reps left in the tank? Thanks!
I see. You were doing a lot of volume there for a while and stating it really helps with growth. So its hard for me to imagine only 1 set of an exercise will produce bigger stronger muscles. Is the only factor just putting more weight on the bar in the 8-20 rep range even if it is 1 set?
I have a stress fracture of the hip that I got in a fire academy and runners knee so squatting heavy and deadlifting are out for now but I can do air squats at the moment. Im trying to get back into leg training slowly as I am trying to rehab my injury.
Im still doing the dips and pullups for 4 sets but can you suggest a rep range I should do for the air squats for them to be effective. Tried lunges but those still hurt. I know heavy squats and DL are great exercises for development. Just cant do them right now. Any advice? Thanks!
great article Paul; any issues with using floor press for Incline? I lift in my garage and have only a flat bench.
ReplyDeleteI'd prefer for the guy not to use a similar path movement because of overuse (doing too much pressing from that same position).
ReplyDeleteIf your bench safely allows just prop it up using some blocks. You don't need a high incline.
very good I give it a try at least for two week. lol.
ReplyDeleteI have flat bench only too what you think about Gironda neck press - it hits the upper chest more.
It's an option but I think it's too hard on the shoulders.
ReplyDeleteGreat article.
ReplyDeleteGreat article Paul.
ReplyDeleteDo you think the 2/5/10 progression is OK for intermediates? or is better something like 65%-80%-90%-105% ( just an example).
Thanks!
What's you take on using 10 sets of 3 instead of 3 sets of 10 based upon time under tension being the same but sets of 3 allowing a greater load and therefore adaption?
ReplyDeleteI think the 2/5/10 progression scheme will work great for anyone. It's all about application, not level of advancement. Just start out light.
ReplyDeleteJez - Not the same. It's like saying doing 4 sets of 5 in the same amount of time it took a guy to do a 20 repper would be the same, but in reality it's not.
Paul,
ReplyDeleteFor a 35yo with mediocre recovery and a BF in the mid-high teens (don't care to lose any fat but don't want to gain more) would you recommend any changes? My initial thoughts are to make diet fit me, and to start very conservatively on weights chosen for the main lifts. Does that sounds about right? Thanks again for the article.
Matt,
ReplyDeleteYes make the diet fit you. The diet in the article is mainly for high school skinny kids that just have to make things work any way possible and still live an actual life.
The lifting part can be used by anyone at any stage really. Just make sure you start light as you noted, and work the diet. The rest will fall into place.
Great article.. I don’t know about everyone else but speaking for myself my chest is sore for several days (3-4) after a chest workout. I can’t see doing dips and having a sore chest and tri’s and benching two or three days later. In the same manner I can’t see benching and then doing dips a couple days later when my chest is still torn up. Should I incorporate the dips on the bench day? Can’t say enough good things about this article, I’ve referred several people to it already.
ReplyDeleteKevin - Just like running hills with sore or dead legs, eventually you will adapt to it and you will get stronger and bigger because of it. Lots of good solid programs incorporate squatting and pressing multiple times a week into it. At first you may have to do dips with a sore chest, yes. That will not kill you. After a week or two you will adapt and get stronger. I actually find working a sore bodypart to aid in recovery. And since the dips are bodyweight I think you'll be fine. Give it a shot for a while. You'll be fine.
ReplyDeletelove your text! i have no incline either except for dumbbells would that be a ok substituion for incline press?
ReplyDeletethx
Yes should be fine.
ReplyDeletehi paul!
ReplyDeletei have done this for almost 2 months now and I really hate the "high" rep squats. could i try working up to a 5 instead of a 10?
thanks again for the article, really helped me!
Well my first question would be, how has progress been?
ReplyDeleteprogression was fine!
ReplyDeletesquat: 220x10 to 264x10
deadlift: 363x3 to 407x3
bench: 198x7 to 203x7 (not good at all, I know, I bench very narrow because of shoulder issues, but thats OK)
I am 24 years, train for 1 year and weigh 190.
Thank you very much for your time!! I am from rural Europe so there are very little powerlifters around!
On the bench it looks like you should have started a lot lighter.
ReplyDeleteSo you've added 65 pounds to your squats and 40 pounds to your deadlift (or more actually) and you want to change it?
If you are burnt out, take a week off and start back lighter then push it for another 5-6 weeks and see how you feel. Then you could easily switch over to my Ultimate Beastdom block program for strength and mass.
I am taking a week off right now, and I think I will keep it going but change between squat heavy/deadlift light and vice versa. the point is I want to emphazise a bit more on strength than on mass, I will enter my first meet in winter and want to start -82,5kg.
ReplyDeleteWould this squat/deadlift layout be a total no go?
Thanks for your times, you really are the man. I like your Ultimate Beastdom series but I can`t train 4 times a week as I visit medical school.
Thanks again!!
Yeah a heavy squat/light dead and vice versa is time proven. So you can most def approach it that way for sure. Eric Lilliebridge trains that way and he's not super weak.
ReplyDeleteNo problem on the no can has 4 training days per week. 3 will work just fine as well, and depending on the situation can even be better.
Paul,
ReplyDeleteQuick question on the 2/5/10 method. Should i only add one rep or should I try to get 12 each time out? I plan on following this for a while and then leading into 5/3/1, I will keep you posted.
Add a rep when you can. When you get to 12 reps increase by 5%.
ReplyDeleteHi Paul! Great training protocol, just started with a friend!
ReplyDeleteJust a question, we should add a rep each workout or each week (we do ABA BAB so each week we have two wo)?????
Thx a lot !!!!
Bruno
Add a rep each week, just like the article reads.
ReplyDeleteCould someone use this routine even if they are not young and skinny and has been training for a while and make good gains?
ReplyDeleteAlso could you explain why every exercise is one top end set? I understand what it means, just not sure why.
Of course they can use this routine. A "routine" is just a routine.
DeleteAnd that's just my philosophy about training for mass. 1-2 top sets.
I lift alone at home so lifting to failure on squats and bench to 1 top end set is sometimes tough. Would it be ok then to do 2 sets with a couple reps left in the tank? Thanks!
ReplyDeleteI always leave reps in the tank, or at least try to.
DeleteI see. You were doing a lot of volume there for a while and stating it really helps with growth. So its hard for me to imagine only 1 set of an exercise will produce bigger stronger muscles. Is the only factor just putting more weight on the bar in the 8-20 rep range even if it is 1 set?
ReplyDelete!
So 1 vs 2 top end sets wouldn't make a difference in gains?
ReplyDeleteI can't answer that. For some people it might, for others it might not. Lots of guys use 1 top set to get bigger and stronger. This is very common.
DeleteI have a stress fracture of the hip that I got in a fire academy and runners knee so squatting heavy and deadlifting are out for now but I can do air squats at the moment. Im trying to get back into leg training slowly as I am trying to rehab my injury.
ReplyDeleteIm still doing the dips and pullups for 4 sets but can you suggest a rep range I should do for the air squats for them to be effective. Tried lunges but those still hurt. I know heavy squats and DL are great exercises for development. Just cant do them right now. Any advice? Thanks!
Do lots of pre exhaust with your legs like leg press, leg extensions, leg curls, and then do all the bodyweight squats you can do.
DeleteQuick question paul, does the 6 sets include the benchpress and the incline press already? or do i have to do 6 sets each of the two ?
ReplyDelete6 sets for 1. you alternate these movements from workout to workout.
Delete