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Unread 07-31-2009, 08:08 AM
pats fan pats fan is offline
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Join Date: Jun 2009
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Default Taking a page from Rippetoe

In response to some of the 5x5 discussion...Mark Rippetoe stated in his Practical Programming book that he feels it is highly necessary to use a recovery day once per week to aid in recovery from the heavier days.

For example, I lift full body three days per week...two days are heavy...one day is 5x5, 6x4, 8x3 ,etc.....the other day I use rest/pause or cluster sets....for example, with my 3-4 RM, bang out 1 rep, rest 10 sec, 1 rep, rest 10 sec...typically I will get 5-7 reps this way....

On a third day, do explosive reps...for example, sets of five with a 10 rm, or sets of 3 w/ a 6-7 rm, explosively....with short rest periods, in circuit format....I tend to feel like a million bucks this way, it aids in recovery, yet still hits the fast twitch muscle fibers due to the explosive concentric.
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