I think the rest/pause technique is to put your body under heavier loads. It’s a good part of a complete program, but it’s not the only part. Two days a week of mTor or drop sets is still going to equal or exceed most programs. Keep that in mind when comparing programs.
For OHP (if done standing) you can switch to push press and then push jerks if you think you need more volume that day. It’s a mechanical drop set; each technique is a little easier on the delts (but it won’t feel that way!).
Don’t confuse pain with progress. I can go run hill sprints after eating a burrito and puke my guts out. I can also do a smarter workout and improve without the puking.
I had to take a break and browse the growth factor program.
That looks like it doesn’t follow the high frequency, low volume approach of Best Damn. You could probably get away with doing one superset on each push day but you wouldn’t be following the Growth Factor program.
You might have to ask the man himself about that one.
In regards to sets, I think it’s best to follow the program.
Forgive me for bouncing around. I’m reading through the Growth Factor article as I respond.
Looking at the 5 supersets I don’t see failure in any of them. That makes it hard to progress (or at least to track it), especially on the lifts that use multiple weights. I guess you could go to failure on the last exercise and try to beat the reps from the previous week?
This is more of a personal thing. I’m past the days of going in and lifting by feel. I track my numbers and try to improve every week. Years of not doing this has caused me to waste precious time while making little to no progress.
I don’t think there’s anything wrong with the growth factor training. It will definitely cause fatigue and stimulate some growth. I just don’t think it lines up with the Best Damn philosophy. Again, it’s not wrong, but they are two completely different approaches to training and should probably be kept separate. The only superset that I would add to Best Damn is the DB Press Multi ROM. I’ve been using that approach for a while on certain movements and really enjoy it. I’m not doing it now because I don’t need it with Best Damn.
This isn’t a whole lot different than mTor sets. All of these articles started popping up after the study and article came out (at least I recall seeing this one first):
I think that CT has picked the best option using this research and trial and error. I’ve noticed that CT’s stuff changes over time and it’s because he learns and makes adjustments. Why not trust his experience?
He keeps putting out new/different stuff because he knows people need to follow something they enjoy, but he thinks Best Damn is the best way to go.
It seems like you’re like CT in that you get bored quickly. Your initial question may have been the best thing to ask. It might be time for a different program altogether. If you don’t want to do Best Damn or you can’t keep from removing things then just find a new program and follow it 100%.
The problem with the Growth Factor program is that it’s not a stand alone program.
Perhaps you should start a new thread and ask CT how to do that specific program with Best Damn or with another stand alone program. Obviously, you don’t want to only train shoulders for the next 4-5 weeks.
I think we’ve come full circle and haven’t accomplished anything except that you want to do Growth Factor Training