[whiteboikyle]

That he does for all his exercises (shock muscle treatment)

Rep 1
4-6 (your max 4-6)

Rep 2
10-12 (normal weight)

Rep 3
20-40 (burn out)

Is this good for muscle mass? Or just a good change up for muscle shock?

[ncspacy]

DO you mean sets?


I would like to know too, currently I am doing a 5x5 program

[JJohnston82]

I've heard of that but don't know of anyone personally who has tried it. I myself follow Jim Stoppani Ph.D which has me committing for 12 weeks at a time. It is split up into 3 'Phases' of 4 weeks each, each week having 4 workouts (I do 5)

Each week within phase 1 has a different rep range than the following week.

Week 1 is 12-15 reps
Week 2 is 9-11 reps
Week 3 is 6-8
Week 4 is 3-5

Each lowering of the rep range subsequently requires you to raise the amount of weight you throw on the bar.

Then phase 2 comes and you repeat the same thing except with different exercises.

I don't see that training regime being too useful as it doesn't focus on any one specific type of muscle fibre causing muscular breakdown to be less than it would otherwise be.

I could be totally off here though. :o

[whiteboikyle]

Im meaning reps not sets..
and i mean exactly that order..

So bench would be
Rep 1
4-6 (your max 4-6)
Rep 2
10-12 (normal weight)
Rep 3
20-40 (burn out)

Then incline
Rep 1
4-6 (your max 4-6)
Rep 2
10-12 (normal weight)
Rep 3
20-40 (burn out)

What do you think?

[mrphil]

That is good for muscle shock and general muscle development.
Dont do them always as it wont give needed results.

Im meaning reps not sets..
and i mean exactly that order..

So bench would be
Rep 1
4-6 (your max 4-6)
Rep 2
10-12 (normal weight)
Rep 3
20-40 (burn out)

Then incline
Rep 1
4-6 (your max 4-6)
Rep 2
10-12 (normal weight)
Rep 3
20-40 (burn out)

What do you think?

[whiteboikyle]

That is good for muscle shock and general muscle development.
Dont do them always as it wont give needed results.

How long does muscle shock consist of? If i do the same workout for 4 weeks then do this 1 week?

[eazy]

I try doing the same shock system ones a year ...its a nice change and the muscles dont know whats hit them ....

[Cornish_Celt]

If you want to shock your muscles try German Volume Training 10 sets of 10 reps!!
That'll shock them!

[Bigdon]

If you want to shock your muscles try German Volume Training 10 sets of 10 reps!!
That'll shock them!

This works! I could hardly walk after doing legs! On it again next week

[Stpat529]

Bigdon, which worked CC's recommendation on the German Volume or the thread start, max to burnout?

Biceps today!

Sent via mental transmission.