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    Hi Ash,

    I am currently following a three day full body routine. One squat, ham dominant, vertical push and pull and horizontal push and pull each training session. Quick example:

    Back squat 2×5-4-3-2-1
    RDL 2 X 5-4-3-2-1

    Dumbell Bench 4×6
    Barbell Row 4 x 6

    Shoulder Press 4×6
    Chins 4 x 6

    On the first exercise pairing for the day I am following the rest pause 5-4-3-2-1 protocol and for the remaining two pairings I have been following the rule of 24. I was wondering is this a good principle or for the other two pairings could I implement wave loading and other techniques or should I introduce this when I am stalling with the rest pause technique and use the wave loading for the first exercise pairing? Would rest pause and wave loading in the same total body workout be too much?

    I hope that made sense

    Many thanks



    Hi Scotty not at all I feel you could mix them up a lot more and maybe change the stimulus every 2 or 3 weeks, say do the lower body coupling as a 4 x 6 with that being a 2/2/2 set up or a 3/3 with 20 seconds between each double or triple, and with the upper body maybe go:

    week 1: 4 x 6
    week 2: 3 x 8
    week 3: 6 x 4
    week 4: 2 x 12 down week and then change exercises for the next 4 week block

    hope that helps out a bit, ash


    cheers ash, much appreciated quick response.

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