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Awesome!!! Thank you for listening!
Love it, thanks for your time!
It is true that it is complicated to assume which metabolic pathway will follow a given parameter of rest and repetitions.
Perhaps the best way to expose it would be for that pump workout to be density oriented.
Let me know if I’m wrong.
It was the system used in the sixties and seventies by bodybuilders like Padilla.
So the meat and potatoes is basically heavier lower-rep work with longer rests. That emphasizes development of the myofibrils, the force-generating actinmyosin strands in muscle fibers.
And density pump is longer tension times, or doing more work in less time That focuses on expanding the sarcoplasm, the energy fluid inside muscle fibers where glycogen, ATP and the mitochondria reside and some research has discovered that the dominant fiber type in the biggest bodybuilders is fasttwitch type 2A.
Those are dual-capacity fibers with both a power and endurance, or density, component.
And last but not least doing 5 sets of 10 or 4 x 10 etc with the 15RM allows to do more work without overtaxing the nervous system and adrenal glands.
It’s like another way to do muscle rounds.
BTW, English is not my language and I don’t want to look smart. I’m a newbie and I’m only showing some doubts and thoughts. Please do not misinterpreth my words 🙏🏻
I agree with you Joe, it can be 3 days complementary to PPL and maybe it can allow not to make a “devolume” as Jordan tag.
Is it a bad idea if you can write an example for a reverse quad workout and reverse ham glute workout? Especially for your objectivity and simplicity in putting the exercises, because I can overanalyze and distort the reverse workout.
Bryce,
You would not see a structure
Set 1 6-8 reps
Set 2 8-10 reps
Set 3 12-15 repsFocused on hypertrophy, while a structure that is
Set 1 12-15
Set 2 8-10
Set 3 4-6Focused on strength as a “power pyramid”?
Th first one would be hypertrophy emphasis with touch on strength meanwhile the second one would be strength emphasis with a touch on hypertrophy
Joe, on the metabolic part of training, could we do it with incomplete rests to stimulate the AMPK pathway?
Then after the meat and potatoes exercises, we could periodize between the metabolic work you already propose and the AMPK stimulus by 4×10, 5×12, 6×6, 8×8 etc with rests between sets of 20 to 40 seconds.
