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  #11  
Unread 05-03-2012, 07:05 PM
AlphaOmega AlphaOmega is offline
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What timing. I just came to ask about the newest iteration that you mentioned was on the MountainDog site back in January. You had mentioned that you would make it public soon thereafter.

Is this what you were referring too, Blade?

Thanks again. Very glad to see a blog in english!!
Aren't I a retard. I see from the first few sentences in Blade's intro that this is indeed the same article. Let the heckling begin.

sorry Blade!
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  #12  
Unread 05-04-2012, 10:10 AM
Blade Blade is offline
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I'll have an article on training programming soon. For now, read this: http://myrevolution.no/blade/2011/11...rfect-program/
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  #13  
Unread 05-04-2012, 10:56 AM
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supernova supernova is offline
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Nice. Can't wait for more articles by you in english.

Last edited by supernova : 05-04-2012 at 11:05 AM.
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  #14  
Unread 05-11-2012, 11:21 AM
fundamentals fundamentals is offline
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How are you supposed to go about progressive overload with this protocol? Do you try to do more reps for example:
9-12 + 3 + 3 + 3 + 2 ( and try to get 3 on this set )

then continue to add a set when you can get 3 on your previous set.
Or do you increase the weight a bit

9-12 +3 + 3 + 3 + 3 ( new PR on last set so next time you increase weight ).
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  #15  
Unread 05-11-2012, 11:37 AM
RSS1761 RSS1761 is offline
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Originally Posted by fundamentals View Post
How are you supposed to go about progressive overload with this protocol? Do you try to do more reps for example:
9-12 + 3 + 3 + 3 + 2 ( and try to get 3 on this set )

then continue to add a set when you can get 3 on your previous set.
Or do you increase the weight a bit

9-12 +3 + 3 + 3 + 3 ( new PR on last set so next time you increase weight ).
Both can work, can change rep range up to heavier load as well
ex: 6-8+2+2+2+2
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  #16  
Unread 05-13-2012, 01:23 PM
Blade Blade is offline
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Quote:
Originally Posted by fundamentals View Post
How are you supposed to go about progressive overload with this protocol? Do you try to do more reps for example:
9-12 + 3 + 3 + 3 + 2 ( and try to get 3 on this set )

then continue to add a set when you can get 3 on your previous set.
Or do you increase the weight a bit

9-12 +3 + 3 + 3 + 3 ( new PR on last set so next time you increase weight ).
If you get 12 reps on the activation set, you can increase the load next time (hitting 9-10 reps presumptively)
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  #17  
Unread 05-14-2012, 01:19 PM
SalvadorLimones SalvadorLimones is offline
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I'm thinking of giving myo-reps a try for dumbbell shrugs, but my gym doesn't have heavy dumbbells. I can do 20 reps to failure of the heaviest ones at the moment. Would this be too light for the activation set for shrugs?(it's the upper limit of the range recommended in the article but you do mention you sometimes go higher, don't know in which exercises though) Should the mini-sets also be a bit longer than 1-5 reps?
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  #18  
Unread 05-20-2012, 07:51 AM
Blade Blade is offline
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20-25 +6x or +7x would be fine.
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  #19  
Unread 05-20-2012, 09:18 AM
SalvadorLimones SalvadorLimones is offline
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Quote:
Originally Posted by Blade View Post
20-25 +6x or +7x would be fine.
Thanks, I will definitely give this a try.
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  #20  
Unread 06-14-2012, 12:12 PM
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The Cheat The Cheat is offline
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When the article says different muscles require different rest periods/number of myo-reps, what sort of range are we aiming for? Obviously if you're always doing a ton of mini-sets then reducing rest/increasing reps is a given, but is there roughly an optimum range to aim for? e.g. a combination that lets us get 2 mini-sets on a bad day - 5 sets on a good day? Something like that?
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