I'm surprised none of you have experimented with this before. You know NROL and WSFSB aren't the only programs :P

I've thought about it, but I've usually done my own thing, but now I'm kinda keen on trying it. Now answer my questions on the previous page

For the record: I've never done NROL or westside.

I still broke it down in my log: 10;4;3 IMO it's the better way because you can always add them but you'll forget if you group them. And IMO your extra rep or weight should come on the first set most likely.

I've never done either of those either, but you had be sold at 'dirty bulk'

yeah, I was thinking, what if I gain in the first set but drop in the rest pause thingies, does that mean I failed my goal and should start a new exercise? is it the total amount that counts?

What is, "your mom".

Actually, I'm quite enjoying this thread, as I'm in the process of refreshing on all the options for my long-awaited bulk.

I don't think I'll go the dirty dog route like Typhon, though.

Yes. Total should always increase.. I always tried to make my first set increase and I knew I had to at least get the same on the RP as I did before.

I tried the fly stretch today for my pecs.. could barely hold it there 20 sec! lol! I used 2 15kg dbs (though I think they are more, as 15kg is what the plates weigh, not including the bar) if I can't hold it for 60 sec, I should drop the weight, right?

Yes. But make sure you're not just dropping them because your ****y is sore, and because you really can't do it.

and is the point to do stretches while the muscles are producing tension (or whatever it is called) to hold the weight up, like with the flyes, where you can? I thought about loading up a barbell with some weights and doing an rdl until your hams really stretched then holding it there for 60 sec.

I also tried the quad stretch that is described today.. I felt the burn from holding myself up like that, but didn't feel the stretch all that much.. is there any video out there that describes it? And are those stretches highly recommended that you do, or can I switch them out for other stuff? thinking mostly about the shoulder stretch, cuz that one is just awkward and usually makes my shoulders flame up.

are there any videos of the stretches? It was kinda tough to visualize it perfectly.

Doggcrapp Training - JP Fitness Forums - Personal Training

pics of stretches in that thread. I was doing some of them wrong, specially the quad one. And I had more angle in my elbow than the guy in the pics has.

Alright, I'm reading this after just waking up. So I might need to reread it later (of course).

Questions:
What is the total rep range we're looking at when doing RP (did he say 10 was the lowest, 20 was the highest)?

When do we determine to do a straight set or RP?

Are you doing this program currently and seeing results with just the 1 exercise per bodypart and no assistant movements?

Can I see the 3 movements you've picked for each of the main bodyparts (back, chest, shoulders, and legs)

I bet you could set it up with assistance movements. Let's say you powerlift. You chose Bench press, Db bench and band pushups as chest movements; board press skull crushers, JM press for triceps; deadlift, rack pull, bent over row for back tickness.

In there you've got assistance exercises for the bench and the deadlift. You could probably get in glute ham raises for hams, etc. since you've got 3 different exercises for each muscle at any given time, one can be the main and two can be the assistance, or the assistance could go on the other muscle groups, like board press or close grip bench for tris.

You could probably also set it up more movement based: horizontal push, horizontal pull, vertical pull, deadlift movement, squat movement, etc.

The program is probably firstly meant for BBers, I believe that's how it was developed, but it can always be tweaked into a more PLer/athlete way of doing things, but keeping the basic principles intact.

Just tried an upper workout using this template. Was done in an hour, was fairly hard.

Am I right to assume that if you do for example bench press for pecs and then board press or reverse grip BP for the tris later in the workout, you shouldn't stretch the pecs until you're done with it?