Help Courteney!

[Peter_Puget]

 

Courtney –

 

I have tried several times to find the webpage on your site with the 6-1-6-1-6-1 pull ups described. Did it ever exist or am I crazy?

 

PP

[Dr_Flash_Amazing]

http://www.bodyresults.com/S2preseason3.asp

 

Toward the bottom of the page.

 

Viva Google!

 

[Courtenay]

Peter, you might also want to take a look at the 5% solution, it's done wonders for me -- http://www.bodyresults.com/E25solution.asp and also, for those of you wondering whether to push to failure, see our article on Rate of Perceived Exertion (RPE) for strength training at http://www.bodyresults.com/E2RPE.asp.

[freeclimb9]

Courtenay said:

Peter, you might also want to take a look at the 5% solution, it's done wonders for me -- http://www.bodyresults.com/E25solution.asp and also, for those of you wondering whether to push to failure, see our article on Rate of Perceived Exertion (RPE) for strength training at http://www.bodyresults.com/E2RPE.asp.

What's up with doing five sets of an exercise? From what I've read, the return in strength gains diminishes quickly with greater numbers of sets (the second set gives a return of about 20%, the third 8% --these are from a study at SUNY I think). Is the idea to just increase vascularity?

[Courtenay]

Actually, I'm with you, when I do the 5% training I stick to 4 sets myself. This was originally discussed by Charles Poliquin (6-1 wave loading) and I also modify that to do 4 sets (6-1-6-1) so always adapt to your own body's needs and recovery. Another point to make: the heavier the load and fewer reps, the more sets you need to do; if you're doing sets of 12-15, for example (high volume) you may be able to get away with only two sets. If you're doing sets of 3-5, you probably want to do 4 sets. Hope that helps a bit.