The idea as follow:
2 way split - 3-4 times a week training
reps range 15-12-9
two weeks for each range
two exercise for body-part
1 myo-reps set with sailing max reps.
By ceiling I mean that I use no more than 3 minisets and no more then 5 reps in each miniset nd no less then 3 reps
Adding weights every workout.
So BP volume for 15’ will be 2x(15+15) = 60
12’ 2x(12+15) = 54
9’ 2x(9+15) = 48
All in optimal hypertrophy range
Of cause in second week with maximal weights the volume might be lower than that, cause there is a doubt
that after set to failure I can perform 5+5+5 minisets.

Any comments on above?

Looks good. i don’t know much about myo reps and what Blade recommends.

what is your rest time between myo reps,anatoly? And are you doing any specialization this time?

anoopbal - 23 April 2010 02:18 AM

Looks good. i don’t know much about myo reps and what Blade recommends.

Well, in general it’s an activation set(10-12 reps) and mini-sets of 3-5 after.
The rest is between 10-30 seconds.
The rest and mini-sets reps count depends on used weight
for activation set 20 reps it’s 5 sec and 5 reps
for 15 reps it 10 sec and 4 reps
for 10 reps it’s 20 sec and 3 reps, or so

important issue - activation set ALWAYS close to failure, and there is no predefined mini-sets count.
This is what Borge recommends.
I, however fill that I need sometimes make an easy days, cause going close to failure makes me falling a part(not immediately - after sometime)

So for me the first week of every mini cycle will be easy week:
For example my 15PR for incline bench press is 70rg
So minicycle looks like
1 day - 55kg 1x15+5+5+5 easy
2 day - 60 1x15+5+5+5 still easy
3 day - 65 1x15+5 + ??? little bit harder
4 day - 70kg 1x15+???? hard
for 1,2 day my-reps wont do their direct job - cause I’m not taking activation set close to failure -
it just another way to get volume instead of doing another set of 15
I think that even I’m not taking activation set close to failure it still be more effective than straight sets

anoopbal - 23 April 2010 02:18 AM

what is your rest time between myo reps,anatoly? And are you doing any specialization this time?

My rest time about 20 sec
And for specialization - yes, I want to use specialization
I want to divide body on push, pull and work on push twice a week while on pull only once a week
After 6 weeks rotate

Make my mind
twice a week lats+deltoids hst+myo-reps hybrid
1)pulldown
2)seated press
3)pullover
4)lateral raise
5)reverse peck-deck ??? (not sure I gono do this)

once a week
1)peck-deck
2)biceps
3)triceps
4)leg press 3-4x15
5)leg curls 3-4x15

So it will be 4 days of training for each reps range (15,12,9), adding weight every workout

I think you complicate stuff a bit, Anatoly.

Keep a simple program
Increase your strength in major multi-joint exercises
Do some single-joint for specialization
Worry about changing if your strength is stuck.
If you are not competing, it better stay around 10% body fat and keep those abs shining.

It’s my opinion though. Could be wrong.

Deep inside I feel you are right

I’m after 2 weeks of cycle and feeling well.
So far lost 3kg(89->86) with visible improvements
Last time I stop at 85kg.
Thinking this time go down to 82 may be

How long do you plan to continue this routine?

In the beginning I though about 6 weeks
But now I think about extending to another 4 weeks by repeating 12’s and 9’s cycles

BTW my routine looks like this
I day chest+deltoids+triceps
II day lats+biceps
3 times a week

once in a weeks I add leg press 3x15 and leg curls 3x15

Plenty of frequency that’s for sure.

How do you feel with that high of frequency?i am guessing the specialization is helping with the fatigue.

It’s ABA routine
3 times a week total workout days
Not something unusual
What you guys was thinking about?
6 times a week?

I was thinking you were doing it everything 3 times/week. My bad.

I did 6 days a week for pre contest, but that was training each bodypart only 1 X WK. Even at that I was always fatigued, but that is to be expected on calorie restriction. However, even with a calorie surplus I have a difficult time with six training sessions as general fatigue overcomes me.

The frequency thing is a bit weird.

There is this teenager Pat Mendes who lifts some crazy weights. He is probably the strongest 19 year old. 770 raw squats and such.

Their training philosophy is there is no such thing as over training and does max squats 5-6 times a week!!They are coached by John Broz who believes in very high frequency training. If there is a medal for America in olympic lifting, it’s probably from his gym. Not sure if there is some kind of chemical aid there.

Here you go: http://www.youtube.com/watch?v=3xFm9q1HBKY&feature=player_embedded

Fatigue is all about conditioning. If you take a sedentary guy and make him workout, he will be really fatigued. If you take a guy who workouts 4 times a week and make him do 7 times/week, he will be fatigued. What or who determines the limits of human physical abilities?

I’m starting the 5’s week (9’ reps)
bw=85kg

I feel little pain in left elbow when doing triceps extensions, which reminds me that Jim also fills elbow pain.
I use the following machine and start with weight which able to lift at least 15 reps