ericreese20
11-30-2014, 01:37 PM
So I'm saving up for the rts manual but I'm poor so it's gonna take a while. I got inspired to try this type of training after watching ben rice for a while and realizing that my volume is low. My question is fatigue percentage and how to utilize it so I can add volume while not going above 30% fatigue which from what I've read is the max you should do? I basically follow this format
Day 1 Bench Squat bench
Day 2 military press, pullups, and any parts I feel are lacking
Day 3 deadlift and paused Bench pyramid style
Day 4 I'm supposed to Squat Bench Squat but I just squatted this week because I don't want to risk injury by too much volume too fast
On Mondays I work up to 5 sets of 3 on all exercises and max rep it on last set. I don't know rpe wise, prob 8, but again, I don't now how to utilize it and fatigue percentage to max volume
Tuesday I do 5x5 on press and just as many Pullup sets as I feel I should do that day
Thursday I work up to a final set of 5 on deadlift and then I might start doing a drop sets of 3x3 or something. On bench I do pyramid pause sets from 5 reps ,4, 2 sets of 3, 2x2, and work my way back down. Advice welcomed
Saturday work up to 3x3 Squat then a heavy double. Don't know what I'm going to do when I incorporate Bench in
If there are any articles I can read to learn more that you recommend let me know. As soon as I can afford the manual I will buy it but I'm in between jobs atm
Day 1 Bench Squat bench
Day 2 military press, pullups, and any parts I feel are lacking
Day 3 deadlift and paused Bench pyramid style
Day 4 I'm supposed to Squat Bench Squat but I just squatted this week because I don't want to risk injury by too much volume too fast
On Mondays I work up to 5 sets of 3 on all exercises and max rep it on last set. I don't know rpe wise, prob 8, but again, I don't now how to utilize it and fatigue percentage to max volume
Tuesday I do 5x5 on press and just as many Pullup sets as I feel I should do that day
Thursday I work up to a final set of 5 on deadlift and then I might start doing a drop sets of 3x3 or something. On bench I do pyramid pause sets from 5 reps ,4, 2 sets of 3, 2x2, and work my way back down. Advice welcomed
Saturday work up to 3x3 Squat then a heavy double. Don't know what I'm going to do when I incorporate Bench in
If there are any articles I can read to learn more that you recommend let me know. As soon as I can afford the manual I will buy it but I'm in between jobs atm