[Rich Ellis]

That’s fascinating – I think it’s psychologically harder to do many sets on one movement if you’re working to failure.
The idea of having two distinct rep targets on one movement, then moving on to the next and doing the same is a much fresher approach than taking one movement to failure for four consecutive sets
That’s the interesting thing though isn’t it? Psychology is so individual

Hey man thanks for the input. I must admit today i had a heavy back session, and i was thinking about how can i extent this movement by 2-3 more sets, and it would have to be by dropping 10%-20% each set from the top set onwards. Then when i was digging deep for the final few reps of the set, knowing that the next set will be a different movement, it actually helped me mentally to push harder. I will be sticking to my plan for now as i am making good progress and actually managed to improve every single set apart from 1. [/quote]
That’s ace mate – really pleased you found a way to make it work for you!

[Rich Ellis]

“Density” session which is new in

Trap bar shrug (will switch to barbell)
Trap bar row (will switch to barbell rack row)
Trap bar deadlift
Hypers

I’ll rest again tomorrow and then back in both Saturday and Sunday. Food and rest now

[Rich Ellis]

That’s fascinating – I think it’s psychologically harder to do many sets on one movement if you’re working to failure.

The idea of having two distinct rep targets on one movement, then moving on to the next and doing the same is a much fresher approach than taking one movement to failure for four consecutive sets

That’s the interesting thing though isn’t it? Psychology is so individual

[Rich Ellis]

Don’t feel you have to see it as five days mate. You see this a lot – it can rotate, Monday doesn’t always have to be chest day 😉

[Rich Ellis]

Rest again guys. Just getting my last meal in and then tike to rest

First re-shuffle of “density day” tomorrow, so need that rest!!

[Rich Ellis]

Yeah I can’t find the video you’re referencing but knowing @kuba1000hotmail-co-uk-cielen he takes it ALLLLLL the way.

It’s those last 4-5 reps of a set that are maximal effort that stimulate the high threshold motor units. These are the ones that get very little stimulation as there is very little exposure to that level of stress. The good news is, that means there’s a really big window for growth.

Hope that helps

[Rich Ellis]

Calves and arms ??

Toe press
Standing calf
Cable curl
Assisted pull-up
Rope extensions
Dips

First time putting this in. Nice to focus on the smaller muscles. Resting tomorrow , big food and sleep now

[Rich Ellis]

For me compounds would be an appropriately gripped upper back row, or a face pull

Yes, other muscle groups will play contributing roles, but there will be mechanical tension placed on the rear delts that may not be replicable via isolation movements

Supplement this work with one of the iso movements suggested above

[Rich Ellis]

The rationale you’ve put forward makes sense

There’s no need to become “the bionic man” unless your body really needs it, but there are some good reasons

– Limiting factor (eg straps for pull work)
– Longevity (some pieces to help keep joints “happy” pre-issue)
– Offsetting (equipment to alleviate discomfort)

[Rich Ellis]

Rest day today gang. Long long Monday, but ready for tomorrow ??

[Rich Ellis]

Either is fine mate but a second rotation will likely elongate progress.

[Rich Ellis]

Pull day today guys, and I’m just going to have to do some rethinking. Restricted training times is making this difficult to operate as I’d like

I’ll do some thinking and get it put up for thoughts

[Rich Ellis]

Rest today guys, looking forward to a pull session tomorrow ??

[Rich Ellis]

I don’t think I understand the question. If you progress your lifts session on session, you are getting stronger….

[Rich Ellis]

Legs today

Still a bit hampered by my adductor but added pressing back in

Seated leg curl
Leg ext
Quad dominant linear leg press
Abductor
Pivot leg press

Rest tomorrow, then back to push