William Rohe
Forum Replies Created
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What’s involved in your football training days? Depending on the type of strain football training days might make, you could be looking at an upper/lower split or full body routine 2-3 times a week.
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Jordan – when you incorporate orals preworkout, how long before the workout are you taking them? For incorporating them myself, I’ve been between the idea of taking before my preworkout meal so it absorbs faster but currently I’m doing it roughly 30-45mins preworkout.
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Following now Dean
I haven’t been under 300g protein for almost 2 full years now. I don’t compete but I have cut down to my leanest twice within that time(~6-7%).
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How long until Jordan converts you to sandals in the gym? lol
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Videos>Comp Prep>Post Show Rebound
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Lots of places carbs and fats can be dropped. Specifically meal 3 and 4. Being the initial drop, can just decrease carbs and fats in meal 3 since it’s a big meal and leave the others as is.
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Let’s assume your workout style is the same as Jordan’s. 1 all out intense working set at a heavy weight and then one backoff set which is also being taken to failure.
Rest pause I personally only tend to use on that all out intense set. If I can hit 8 or more reps, I typically don’t do rest pause. But anything under 8 reps, I will sometimes toss in rest pause. Rest pause will work great if you hit a sticking point one week as well. Next session you’d do rest pause to force extra reps and hopefully build your strength for the next session.
Muscle rounds is focus on during a deload week and utilize them more when cutting. Basically replacing the backoff set with a muscle round would be what I personally would do.
Widowmakers I’d be doing exactly what you said. More towards the end of the workout. I usually never throw widowmakers into my routine, so somebody else might have some better insight on when to use them.
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Recovery is very individual based. I can do 3 on doing PPL but no way can I do 3 straight on an Upper/Lower split. Giving max intensity on every set absolutely thrashes my CNS, tendons, and joints. I know every single time I hit day 3, I NEED that rest day. Jordan has said pretty much the same thing when questioned about 3 straight workout days.
You said yourself going 3 straight burnt you out quick. You do not want to get to that point. You want to get enough rest in so you don’t hit that point and have your deload week/rest week before feeling completely thrashed.
You will know your own personal recovery better than anyone on here, but from the sound of it, it’s likely best to aim for 2 on, 1 off.
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The back off sets actually are to failure. That’s how you’re progressing through multiple rep ranges. So 1 all out working set and 1 back off set – both to failure. Throw in some intensifiers like rest pause on some sets(basically going until failure 3 times on one set).
Multiple factors come into play like your workout split, number of days you’re able to work out during the week, what your own personal recovery is when going at max intensity.
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Increasing your volume will affect your recovery. With Jordans training style and if you follow his log, he really never got to the point of doing 3 or 4 sets for an exercise. When you’re going all out to failure on your initial set, you don’t have much of a need for 1-2 other sets. Jordan does typically include a “backoff” set in which the weight is dropped and he goes for more reps(I’ve seen anywhere from 10-20 reps). This is so you are progressing on two different rep ranges for each exercise.
If you’re truly training with max intensity and going to failure, you won’t have any need for increasing more volume. Failure training is so taxing on your CNS, joints, and tendons that your body will likely see quite a drop off if you try and increase volume with such high intensity.
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DC training utilized rest pause sets more-so than dropsets. You can see in Jordans earlier videos he does do rest pause. But he is moving such heavy weight right now that attempting rest pause with such heavy weight after failure is at a higher risk of injury.
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That hacksquat set on IG was nuts! I used at as my psyche up to deadlifts and PRed!
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Saw Jordans IG video with I think 9 or 10 plate hacks. Wish I could see stuff like that in person to get the same motivation you’ve been saying you get. I was watching that video before a few big lifts and then hit PR’s. But not the same as seeing that intensity in person. You guys are lucky to have a gym like Strength Asylum. I have nothing even close to that within a few hours around me. Just commercial gyms.
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Is your body recovering well off the 2 on, 1 off, 1 on, 1 off type of setup?
I was running PPL split and I tried for sometimes 3 or 4 days straight without a rest day due to my inconsistent work schedule(2 jobs) and those 3-4 straight days destroyed me with Jordans type of training. Hitting PB’s every workout, but tendons and elbows were beaten bad. Thinking about trying a similar approach to what you and Jordan are doing with 2 on, 1 off, 1 on, 1 off.
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Adding weight and decreasing the reps is getting stronger. You go until failure, so it doesn’t mean you are going to get the bare minimum amount of reps. You may hit 225lbs x 10 on bench, so logically you’d put 235lbs on the bar and maybe you get 8 reps. That’s an increase in weight and load. That is progressive overload and building strength. Getting stronger = increase size.
This is what you want Lewis 😉