I’m sure this is somewhere in the DC info but I can’t find it.
20 rep widows are working well for my quads. I did low reps (8x3 etc.) in the past and strength went up but it did jack for size gains.
So, since widows work for quads, what is the reason widows are not incorporated in some way for other muscle groups? For example, what would happen if you did a heavy set of smith inclines followed by a 20 rep widow rather than using the RP protocol.
The widowmakers aren’t done on the regular 2 way split for non quad body parts because you are really pushing the threshold of overtraining already as it is set up. Training as hard(all out to failure)…
as intensely(RP training) and as often(1.5 times more often than most) as possible. It’s a tight rope walk that you are trying to manage. Add another exercise and a strenuous one at that and you will likely tip over that threshold very fast.
9 week blasts become 4-5 week blasts… you aren’t progressing as fast and defeating much of the purpose. The point is 5 more lbs on the bar over time so you are are using 80 lbs more in the incline press at the end of the year… if doing an extra set interferes and you are only doing 45 lbs more… was it worth it?
Dante has guys on the more spread out 3 way split attack some bodyparts because that threshold is raised… frequency is less as well as less bodyparts hit per session so recovery should be slightly better this way, but you give up the frequency of bodyparts hit.
I’d have to do the math again but I believe the 2 way adds up to 15-20 more growth sessions a year than the 3 way… not a ton but they add up.
The 2 way split is where it’s at for overall growth… the 3 way is for guys who can take a hit in overall growth if it means some more lat width, better hang to their triceps or hamstrings etc.
3.25 lbs/inch being able to see abs still is Dante’s cutoff for advanced enough for the 3 way, otherwise make the 2 way work and pick the right exercises to bring up bodyparts.