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Going between upper/lower/full body to 2 sessions of upper/lower per week
I've been enjoying Jordan Peters' 2 set method.
dude best thing ever. That site is badass, exactly how I lift and drew up my workouts from there.
I've been enjoying Jordan Peters' 2 set method.
What is the 2 set method?
I won’t divulge anything that isn’t already out there for free out of respect to Jordan and his business.
Nothing unique. It’s doing two work sets per exercise at two different rep ranges. So, if you’re doing hack squats, you would do your warm-up sets and then do a work set of 6-10, rest, then another work set of 12-16. Those are typically the rep ranges I use. Then you move on to the next exercise.
Jordan’s training is predominantly push/pull/legs. The volume of work sets is in line with how Dorian trained (’87-’92) and what Paul Delia outlined in Max-OT.
For frequency I know Jordan likes 3 on 1 off, but I prefer the structure of Monday/Tuesday/Thursday/Friday. That allows me to hit body parts every 4-6 days. I think there’s merit in varying the rest time between sessions. Just my opinion.
I implement a two-exercise rotation as I’ve found when doing multiple exercises, you can run the risk of running out of exercises unless you have a really well-equipped gym. I’ve found beating numbers in the log book is possible doing exercises every ten days as it ends up for me.
What I like about striving for progressive overload in two different rep ranges is I’ve often found that if I’ve stalled on the heavy set, I may still progress on the back off set. Or it could be reversed; I’m progressing on the heavy, but not on the lighter set. This tells me I haven’t stalled on the exercise as a whole, but just on certain rep parameters for whatever physiological reason that may be. So I plan to stay with an exercise until I’m getting absolutely nothing from it. Exercise rotation is a key component for me, but if it’s not feasible changing rep parameters or the order in which an exercise is done can be effective as well.
He talks about doing two sets here: What did Ronnie Coleman and Dorian Yates do? TrainedbyJP evaluates - YouTube