FB,some months later...

[embrance]

1)I found that ramping sets once ro even twice a week,depending on how soon you will rest,do wonders in terms of strength gains.If I train twice per week,I usually ramp both workouts,if 3 times,once is a ramping one,and IF i ramp the weights in the second,is around 80% of the max lift of the tops set.
This usually takes care of itself,as even if you wanted,you cant.Your muscles are ok,but your CNS is still fatigued from the last ramping attempt,and CNS recovery is SLOWER than muscle recovery.

2)If sometimes I chose to train twice per week on full body,I can tolerate up to 20-25% more volume.I usually do this,for the pumped feeling and to increase a bit the sarcoplasmic hypertrophy,shich is not as functional as myofibrilar one,but it makes you still look good to go.

Example:If its ot do a 6x3 ramping sets on BP,I do them and add either more top sets for more TUT(usually 2-4 more sets),OR decrease weight by 20% and do 2-3 sets of 8 reps.Works both ways.

3)Since we do ONE exercise per muscle group,it allows for beter technique.We arent as fatigued by the time we reach the second or third exercise for the same muscle group.

4)Can use many different exrcises for the same muscle group on rotating order and days.Strength transfer or increases wont be as great as if you target to do BP twice per week ,but some people prefer it.I do.

5)Varying reps can help to burst through plateaus.I usually work betweens 3 to 6 reps.

there are many othe tthings that I learned these past months,I will be posting my results too.My next experiments after doint 4 more training cycles with my current training plan that works GREAT,(I will be posting it in this topics.),is two days FB,two days strength cardio work according to Robert dos Remedios MA CSCS's book,along with thw Warrior Diet at 3,000-3.500 kcals per day.

[big_swede]

Thanks for sharing your experiences, good stuff!

[BendtheBar]

Enjoyed reading this. Thanks for posting your thoughts.

[glwanabe]

Originally Posted by embrance

1)I found that ramping sets once ro even twice a week,depending on how soon you will rest,do wonders in terms of strength gains.

If I train twice per week,I usually ramp both workouts,if 3 times,once is a ramping one,and IF i ramp the weights in the second,is around 80% of the max lift of the tops set.

Agree with this. People fail to take into account the totality of fullbody programs. Increases in one section, often affect another portion. This is actually true for splits as well, depending on how the split is built.

2)If sometimes I chose to train twice per week on full body,I can tolerate up to 20-25% more volume.

This is another aspect that I've found to be true as well. I have a few rep variables that I keep in mind for total volume per week. It doesn't matter if it's for a 2x a week program or 3x a week program I've set a few benchmark totals of reps per week to use as a guide for programming.

There's a few new aspects in regards to % of max variables I'm looking at in regards to total weekly volume but I was very close in my estimations based on the other work I dug up.

3)Since we do ONE exercise per muscle group,it allows for beter technique.We arent as fatigued by the time we reach the second or third exercise.

There are several programs that I wrote last year, that today, I would not write the same way. Fewer total moves with a greater emphasis on pushing heavier progression are a theme I find myself working around more now than last year.

Last year I wrote several Bodybuilding style programs. This year I find myself working on weightlifting programs. I have some work to do on few programs from last year that are bit fat, and culd use a diet.
4)Can use many different exrcises for the same muscle group on rotating order and days.Strength transfer or increases wont be as great as if you target to do BP twice per week ,but some people prefer it.I do.

This is true, and can be used in a few different ways in putting a program together. The biggest issue I see from a lot of peple is in not making smart decisions about what to use through the week.



5)Varying reps can help to burst through plateaus.I usually work betweens 3 to 6 reps.

Progression, and how to use it is such a misunderstood aspect by many.

Nice post!

[embrance]

Day #1
Squat 5x5 Ramping
Bench press 5x5 Ramping
Seated Cable Row 5x5 Ramping
Dumbbell Shoulder Press 3-5x5 Direct
Dumbbell Hammer Curls 3-5x5
Abs


Day #2
Deadlift 5x5 Ramping
Military press 5x5 Ramping
Pullups 5 sets as many as possible
Dips 5 sets as many as possible
Seated Calf Raises 5x10

Day #3
Squat 5x5 direct at 80% of max of Day 1
Bench Press same as squat
Close Grip Bench press 3x5
Seated Cable Row same as bench press
Dumbbell Curls 3-5x5

[Chillen]

Very good post, Embrance! Rock it out, bro!

[embrance]

This is the program that I use now,and on some of my clients and works wonder in terms of strength.I sually have 6 week cycles, or a total of 18 workouts before changing some parameters.