[Rich Ellis]

Today I did some filming for @jordanpeters – we did some content on Cluster Sets, Stimulating Reps, and how why the two can be an effective combination in a hypertrophy context. Then did a pull session which we filmed as well. Session went like this

Cable rear delt
Smith shrug
Stirrup Pulldown
Overhand Pulldown
Neutral Grip Pulldown
Seated DB curl
Barbell Curl

The other of my pull sessions has horizontal lat movements, this one is all verticals

Rep structure for everything was….

1 x 2 part rest pause set (+ve failure)

1 x 2 part loaded round (1st part 2 RIR, 2nd part 1 RIR)

This is my baseline volume, clusters will be added week on week until MRV is reached

[Rich Ellis]

Looks interesting mate! Excited to follow!!

Thanks mate, hopefully it will be!

[Rich Ellis]

Much more similar to a DB RDL in that you can keep the load more central. Good choice as a variation in my view

[Rich Ellis]

Filming one of my pull sessions with Rebecca this morning as well as a few more bits of video content for the site, one heavily linked to this new programme

[Rich Ellis]

For me, I think a diagnosis is important so you know what you are dealing with. Once you know that, you have a good opportunity to put together a recovery strategy

I would urge you to see someone specialising in athletic populations. The demands and expectations are very different.

In parallel, as he been said above, I’d very much be working on movements that don’t cause you pain. Don’t be a hero and push through something that hurts, but if you have variations that genuinely don’t offer any discomfort, do them, there’s always areas to improve!

[Rich Ellis]

First session of the new programme having gone through the “run through” as a start point

Today was “Legs 1” and looked like this

Standing calf raise
Leg extensions
Hack squat
Banded Leg Press
RDL (using belt squat)
Standing leg curl

There was a 2 part rest pause set (first fail point aimed at 12) then a 2 part loaded set. First part leaves 2 RIR, finish at 5 reps. 2nd fail point, 1 RIR, again, aim to finish on 5, so load manipulation required

The idea will be next time round to add a fail point to the RP set.

[Rich Ellis]

Agreed, he looks insane. Quite the contrast from the 2010 look!!

[Rich Ellis]

Rest day today guys with legs tomorrow.

I’ll be documenting the sessions from tomorrow and any challenges that the new system presents

Let’s see!

[Rich Ellis]

Last session of the first run through today

Rest tomorrow and the the programme starts proper

The first run is always about finding the right start points, from there it’s all in

[Rich Ellis]

Hi guys

So I’ve started a new log with a new training system based around affective (stimulating) rep training.

Essentially the idea is to be as efficient as possible with maximising the number of affective reps without frying yourself.

So the focus is affective rep density increasing over a number of weeks.

I won’t pretend to be an expert or nearly as smart as Mike or many of you on the forum, but it feels to me as though there is a lot of wasted work on the RIR system.

Everyone does though seem to agree that it’s all about the affective/stimulating reps, so if you can increase the density within a week, and make that density progressive, in theory you should illicit a powerful hypertrophic response.

The system is made up of rest pause and modified Loading Rounds.

Rest pauses start with a first fail point of 12, with 0 RIR, in my view it’s light enough not to fry you.

Loaded rounds are done at 5’s, first set 2 RIR, second set 1 RIR, 0 RIR thereafter, as again, you should be fatigued enough not to fry in the same way you would a fresh set of 5. All rest periods are 12 breaths/20secs

Once you reach peak volume, you progress your lifts until you stall, then start again on different movements. If you don’t make it to full volume, then obviously you settle at your MRV.

Week Rep scheme
1 1 x RP (2FP) 1 x LR (2 Part)
2 1 x RP (3FP) 1 x LR (2 Part)
3 1 x RP (3FP) 1 x LR (3 Part)
4 1 x RP (3FP) 1 x LR (4 Part)

* RP 1st FP 12 Reps
* LR 1st Part 2 RIR, 2nd Part 1 RIR, 0 RIR thereafter

Tomorrow will mark the end of the first run through of my sessions. It’s a PPL split, with two variations of each

So there is is….

Discuss?

[Rich Ellis]

Sorry guys, been AWOL.

I’m currently having another play around with things. I don’t seem to be getting it quite right, so making more adjustments

I shall report back with changes (and why) in the next few days

[Rich Ellis]

Top Up session today guys

Seated dB laterals
Behind neck single arm smith press. (Loving this)
Rope ext
Underhand ext
Incline dB curl
Cable curl

[Rich Ellis]

Yesterday I had a pull session. Still not quite finding my perfect group of movements

Went with

Chest supp upper back row
Chest supp under hand row
Stirrup pulldown
Prone singe arm DB row
Underhand pulldown
Ez curls

[Rich Ellis]

Push day

High inc machine
Flat machine
X-over
Cuff lateral

Stirrup Pushdown
Smith JM

[Rich Ellis]

Rest day today guys but just thought I’d note as it’s relevant to my last vid, genuinely very impressed with TrainedByJPNutrition LoveHeart and Supp Needs Blood Pressure & Kidney stack. Since taking these supps my BP has been excellent, even at a heavy bodyweight.

HIGHLY recommend. Shameless plug as it really matters!