[quote]SgtBalboa wrote:
[quote]Christian Thibaudeau wrote:
[quote]SgtBalboa wrote:
[quote]Christian Thibaudeau wrote:
[quote]jy6537 wrote:
[quote]Christian Thibaudeau wrote:
You cannot do two main exercises with my method and progress optimally (well with the method you are referring to). You can do a main lift and a supplemental one. But that second lift is not trained with the same amount of work as the main one.
For example with the main one you would do the strength ramp then the density portion. But for the supplemental exercise you would only do something like 3-4 sets of 3-5 reps. This would be done between the strength section and the density section of the main lift.[/quote]
Is this something that you recommend (if yes how would you pair the exercises? If not, what would you recommend for someone who can only devote 3-4x a week in the gym?
Personally I love doing ramps and wave ladders but I want to be able to hit the money exercises with some sort of frequency. If I just rotate them into a 5 day cycle I would only be hitting each exercise every 1.5 weeks. Would it be best to just reduce the number of exercises thatll cover all the major muscle groups in a week? Bench, squat, and sghp are my preferred exercises and deadlift, push press, cgbp, etc can be more of a second priority.[/quote]
I would recommend having 3 main workouts:
Squat
Bench
Deadlift
and performing one explosive lift at the beginning of the session for activation…
For example:
- SGHP then doing the squat workout
- Push press then doing the bench workout
- SGHP again, or power clean then doing the deadlift workout
I like the 5-4-3-2-1 scheme for the activation lift… that’s not the 5-4-3-2-1 HDL but rather:
1 x 5 @ 82.5-85%
rest
1 x 4 @ 85-87.5%
rest
1 x 3 @ 87.5-90%
rest
1 x 2 @ 90-92.5%
rest
1 x 1 @ 92.5-95%
[/quote]
Thanks coach!!
Do we do only one wave ?
It’s enough work for the shoulders to growth ? or it need some assistance later in the workout ?[/quote]
It’s not a wave… and yes you only do those 5 sets. I’m not an assistance kinda guy, I don’t really do much isolation work ever.[/quote]
Ok thanks; i will have two bench workout (monday and friday with the push press activation),can i work the shoulders with hspu on wednesday ? and for you what the best schemes to gain mass with this exercices ? ( 50 reps total, density, on the minute, high frequency, etc). Thanks.
Or i can work on hspu on the same day as the bench?
[/quote]
Up to 2 daily bodyweight exercises can be used per day. I like the “X amount of total reps” approach (I often start at 50 but on some movements you might want to scale it down or increase it a bit). It has to be a challenge but not something that is gut wrenching.