In one comment to my previous article I promised to write a post on the most flexible set/repetition scheme ever. So I decided not to put it away too far and to create another epic piece. Will it really be epic finally or like other Rough Strength articles? I don’t know. All I can say that it will be flexi-flexi-flexible.
What Is Flexible Set/Rep Scheme?
The most flexible set/rep scheme [FSRS] is an unconventional way to organize your workout. Instead of boring 5 sets of 5 or 3 sets of 10, or 8 sets of 3, or 4 sets of 4, or 3 sets of 3, or 4 sets of 12, or 3 sets of 6, or any other X sets of Y you count only total number or reps (number of sets doesn’t really matter as long as you meet your volume requirement (your total)). Continue reading
If you remember, approximately 1.5 years ago I wrote a two-part article on why full-body workouts are superior to splits. If you missed them:
Here’s part 1.
And here’s part 2.
So 1.5 years are gone. Many things were learnt during this time, many things were tried (and not only on me but on my clients too). And here’s the question: have I changed my stance on this? So are splits better? Or full-body workouts are still superior? Let’s analyze and find out. Continue reading
So you’ve been training for some time. Some of it you have wasted because you were following “programs of champions” or other bodybuilding magazines’ crap. After realizing that you’re not getting anywhere or getting somewhere but not where you want to, you have decided to do it right finally. You have concentrated on training strength, you’ve made your diet right, you have finally started to see some progress in working weights as well as body composition. But after some time everything became harder and gaining strength is not that easy and fast as it was. You started thinking and analyzing…
That’s when you need more sophisticated approach. Why not make use of good old double progression? Continue reading
Ok, here is a quick post on warm-ups.
Not doing warm-ups can be the biggest mistake you’re making in your training. On the other hand, too much warm-up is a bad thing generally and specifically for some goals. So how you can learn how do you need to warm-up? Simple.
If you are an athlete or strength training enthusiast then your primary goal is performance. Your muscles are ‘cold’ before training so you need to warm them up. It can instantly protect you from an injury. Warm-up will make your blood flow all over your body transporting important nutrients into working muscles. It will prepare you and your CNS for training.
There are 2 kinds of warm-ups that I used: mobility work and lighter sets of exercise. Mobility work may include jump roping, neck work, arm circles etc. Lighter sets include sets of exercise with less weight than you work with. Either of them work well. You can mix both if you want.
Why Do You Need Those Stupid Warm-Ups? Continue reading
Everybody desires to work less and achieve more. Training is just the same. And there is a solution. I’m talking here not about training frequency but about workout time. You need to train faster for more results.
You can’t cut the rest periods because it will impair your performance through recovery ability between sets. The key here is density. So how can you increase productivity by tightening up your workout? There are two techniques called Alternating Sets and Circuits. The difference between them is that Alternating Sets are about two exercises and Circuits are about more than two. The main principle is the same. You take two or more exercises and alternate between sets of them. Here’s the important point. Straight sets are still cool but they take significantly more time to finish. You can use them when you’re not short on time. But why not workout faster and have more time for other activities? Continue reading