[Rich Ellis]

Rest day today, hoping to have kicked this man flu crap by tomorrow.

Big pull session lined up. I’ve got PBs to hit ????????

[Rich Ellis]

Hi mate

I would not be using DOMS as a marker of progress/successful training

[Rich Ellis]

Session ran well, PBs all round despite the man flu

Meant to say, I’ve switched the session order. I used to follow legs with pull, but since moving RDL to the pull session, I’ve needed to substitute push in after legs

Finally, again, genuinely delighted with the blood orange flavour of MPS Max and Sustain.

Nice Rich, im going on vacatation next week but when i get home in 2 weeks i will have the mps max and sustain, im so hyped for that, i ordered the blood orange :). [/quote]

Genuinely great purchases mate. The market has been crying out for these products.

Have a great holiday, let us know what you think when you get started!

[Rich Ellis]

Session ran well, PBs all round despite the man flu

Meant to say, I’ve switched the session order. I used to follow legs with pull, but since moving RDL to the pull session, I’ve needed to substitute push in after legs

Finally, again, genuinely delighted with the blood orange flavour of MPS Max and Sustain.

[Rich Ellis]

Just arrived at the gym and had my pre-workout

Push today, straight sets on delts, clusters on pecs and tris

Just about to make up my intra shake (MPS Max & Sustain) and start sipping that as I outline my session, then it’s time

[Rich Ellis]

Agree with Tim,

Definitely give three rotations a go.

[Rich Ellis]

Definitely not over serious bout of man flu, but had an excellent leg session regardless

Straight sets for quads

45 Deg Leg Press
45 Deg Split Stance Leg Press

Clusters hams and calves

Prone leg curl
Standing leg curl

Toe press

I’ve not bothered including numbers as all the movements are machine, so mean next to nothing

[Rich Ellis]

I’ll give my opinion.

As I said, there are many different ways to perform cluster sets.

In the pursuit of hypertrophy, for me, you have to look at the point of a cluster.

Clusters come into their own when you are trying to maximise the number of stimulating/affective reps in a set. These are the reps that engage the high threshold motor units (the hard grinding reps). Some set-ups will lean more towards a mechanical stress, others a metabolic stress.

With this in mind, be intelligent about which method of cluster set that you utilise and where you programme them.

[Rich Ellis]

Let’s shift this towards a more generic question….. can you use variations in rep range in place of variations in movement?

Yes, you can. I personally don’t think it’s AS good an option, but needs must sometimes, so it is an option.

[Rich Ellis]

Clusters can be performed in MANY different ways.

Muscle rounds are great for a metabolic stress, they’re not going to do much for your strength development.
Be clear what your aim is, then we can talk specifically to help

IMO, MR (ie from Fortitude) won’t do a damn thing for metabolic stress.

You realize that when Scott discusses metabolic stress, he is referring to “pump” almost occlusion type training. 20-30 rep skin splitting stuff.

If you’ve ever done MR, they are nothing like that at all.

That’s exactly why Scott has MR AND “pump sets”….pump sets are metabolic stress. MR help gain some additional volume and mechanical tension.

I’m also a former PLer so I’m definitely familiar with cluster sets in high % work. Great stuff.

[/quote]

Ok

[Rich Ellis]

Rest day today, long day at work and a heavy dose of man flu – Good day for a rest to fall on. Lemsip to the rescue!

[Rich Ellis]

Push day

Straight sets for pecs and tris

Dec Bench

Inc DB
Calle pushdown

“Acceptable” is probably a fair reflection on my pressing today. I just need to stay patient, which is easier said than done, but I’m doing it

Then clusters
Rear felt cable

Cable laterals

Of note, first day on my JP supps. Had a helpful steer from Dean last night around putting my intra together (I’m a bit of a lump so have a decent intra carb serving)
Went perfectly, incredibly palatable. I don’t like sweet things when I train, but this was refreshing. Looking forward to trying the Blood Orange flavour.

.

nice session, i know you are strong af but could you write numbers from the session? [/quote]

Of course mate, I’ll include numbers moving forward

[Rich Ellis]

Clusters can be performed in MANY different ways.

Muscle rounds are great for a metabolic stress, they’re not going to do much for your strength development.

Be clear what your aim is, then we can talk specifically to help

[Rich Ellis]

Push day

Straight sets for pecs and tris

Dec Bench
Inc DB

Calle pushdown

“Acceptable” is probably a fair reflection on my pressing today. I just need to stay patient, which is easier said than done, but I’m doing it

Then clusters

Rear felt cable
Cable laterals

Of note, first day on my JP supps. Had a helpful steer from Dean last night around putting my intra together (I’m a bit of a lump so have a decent intra carb serving)

Went perfectly, incredibly palatable. I don’t like sweet things when I train, but this was refreshing. Looking forward to trying the Blood Orange flavour.

.

[Rich Ellis]

Hi mate

Clearly it’s hard to give much depth in response to a fairly superficial (in detail) post, but you answer a lot of your concerns there.

You recover well

You progress weekly across the board

It seems as though the system is working well for you, so if you are moving well in the right direction, I’d be reluctant to advise change (off the limited info) until you begin to plateau

There are many ways that you can programme for 3 day’s a week training, each have their merits, but ultimately the outcome we want is progression. If you’re achieving that, you’re doing something right!

If you want to post in more detail, you might get us coming back with some more insightful suggestions, but off what you posted, good job!