Reading what he says about feeling ur warm up sets more than working sets hits home with me. I can really feel and contract the muscle using lighter weights but the downside is I never get sore from this approach. On the other hand if I go heavy and use less strict form and don't squeeze etc. I always am sore the next day. I know soreness doesn't equate to growth but it equates to muscle stress thus stimulation... I don't know. I really like being sore. Makes me feel like I'm growing.
Also he mentions only doing 4 sets per exercise. I'm a volume guy. I just don't get sore from 4 sets. I usually double that at least. Any thoughts from anybody about the 4 sets per exercise approach??
That has to be four work sets, I would consider that a perfect number especially if you are training volume (10+ reps). Anything lower wouldn't hit the threshold for tissue breakdown unless you are max or 90% plus on every set. Anything more and you are probably not using an optimal amount of weight. The sweet spot I've found is 2 warm up sets and 4 work sets of 10 reps at approximately 80-90% of max weight.Reading what he says about feeling ur warm up sets more than working sets hits home with me. I can really feel and contract the muscle using lighter weights but the downside is I never get sore from this approach. On the other hand if I go heavy and use less strict form and don't squeeze etc. I always am sore the next day. I know soreness doesn't equate to growth but it equates to muscle stress thus stimulation... I don't know. I really like being sore. Makes me feel like I'm growing.
Also he mentions only doing 4 sets per exercise. I'm a volume guy. I just don't get sore from 4 sets. I usually double that at least. Any thoughts from anybody about the 4 sets per exercise approach??
i do 5 work sets per exercise 2 exercises per muscle group, i consider that very high volume.
been very happy with the results form this.
My opinion is it's a gimmick based around a number... Sure it works for people that have never lifted, just about anything does. But for those of us that are serious lifters, this program is garbage. It appeals to the masses and is a quick buck for him. This is just my opinion tho...
That has to be four work sets, I would consider that a perfect number especially if you are training volume (10+ reps). Anything lower wouldn't hit the threshold for tissue breakdown unless you are max or 90% plus on every set. Anything more and you are probably not using an optimal amount of weight. The sweet spot I've found is 2 warm up sets and 4 work sets of 10 reps at approximately 80-90% of max weight.
On a side note, Pak works out at my gym. He's a nice guy and is FREAKING HUGE right now. Seriously has an amazing amount of muscle tacked on to his frame.
Crazy muscle. Saw Chris Cormier training him there last night. Guessing he's having him fly out for a few days at a time to train him for the Arnold.
Crazy muscle. Saw Chris Cormier training him there last night. Guessing he's having him fly out for a few days at a time to train him for the Arnold.
The also filmed some video.
-S
Two other people on this thread that train at Powerhouse in Tampa?! I've seen him a number of times in there and Ive never seen him lift "heavy". He seems to follow his own program so that speaks volumes. I train in a similiar fashion but only do 3 working sets TOPS. As far as it not being sufficient for growth.... not true...
Chris was there tonight, but he was training an Asian guy
I seriously just eat food and lift. If I want to do more sets ill do more sets. Just move weight and you will grow.