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- September 9, 2008 at 3:45 pm #23328
scotty
GuestHi 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 5-4-3-2-1Dumbell Bench 4×6
Barbell Row 4 x 6Shoulder Press 4×6
Chins 4 x 6On 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
Scott
September 10, 2008 at 12:24 am #24577ashley
GuestHi 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 blockhope that helps out a bit, ash
September 10, 2008 at 8:11 am #24578scotty
Guestcheers ash, much appreciated quick response.
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