[TreeSlayer]

Thanks a million! I'm new to all this, and looking forward to doing this program.

[Tyron]

Dre, where did you find Thib's 12 Week Mutation Series? Please let me know when you have a chance. Thanks.

[Gregger]

thats is an excellent workout, really great work. For the pre-contest phase, would it work to follow the get shredded diet?
i know it would be hard to put in a nutrition part to that workout as everyone is different, but if you followed PN for the off-season, then GSD for the pre-contest, it think that would work pretty sweet!!

[olver]

Thanks for the program, in light of a few injuries, I have decided to pursue the hypertrophy game instead of pure strength. I, by no means am advanced in the hypertorphy realm, but have toyed with it from time to time. I think this presents itself an opportunity to try something new and learn new techinques. I will have to alter a few things here and there to comply with my injuries, but I am going to adhere to your program closely. Looks great! I found some of your methods are closely aligned with some stuff I have come accross before, but variations. Thanks a ton, great read, look forward to the training and the learning!

[Tyron]

Hey Christian great program. How much should we rest between sets of each given phase and what should the tempo of each rep be per phase? Thanks.

[IronBrendan]

This is the one I've been waiting for!!!

Any chance we can get him posting here?

[Nuno Gaspar]

What does Loading 5,3,2,5,3,2 mean?

[Tyron]

Hey Nuno,
Loading 5,3,2,5,3,2 is wave loading. This is the same as 2 x 5/3/2 (see below)

Here is what John Berardi wrote about wave loading in his summer prep program:

Squat 2 x 8/6/4 – this denotes 2 waves of 3 sets each. Written out, it looks like the following: *Set 1 - 8 reps at 275lbs (submaximal effort) *Set 2 - 6 reps at 285lbs (submaximal effort) *Set 3 - 4 reps at 305lbs (submaximal effort) **Set 4 - 8 reps at 285lbs (maximal effort) **Set 5 - 6 reps at 305lbs (maximal effort) **Set 6 - 4 reps at 335lbs (maximal effort) *Wave 1 consisting of sets 1,2 and 3; **Wave 2 being comprised of sets 4, 5 and 6. Again don't go computing percentages or inferring anything from the load progressions other than the fact that sets 1 to 3 are submaximal while sets 4 to 6 are maximal. What this means is that sets 1 through 3 should be challenging but not a struggle while sets 4 through 6 should be all out, balls to the wall gutteral unleashing (or as near as one can practically get to maximal effort). You see, set 3 of the first wave will potentiate neuron activation for sets 4 and to an extent set 5 without leaving you fatigued for set 6.
A variation on this theme is seen with the 3 x 5/10 prescription. In this case it’s 3 waves consisting of 2 sets each.
For the supersetted exercises it's the same but go back and forth between exercises.

John also left the reference for Christian's T-nation article talking further about this. http://www.t-nation.com/readTopic.do...ydra?id=666294

I hope that helps.

[Nuno Gaspar]

Thanks Tyron.

That made a lot of sense, that link was very helpfull aswell thank you for your time.


Nuno

[Carter Schoffer]

Actually that's what Carter wrote

Originally Posted by Tyron

Hey Nuno,
Loading 5,3,2,5,3,2 is wave loading. This is the same as 2 x 5/3/2 (see below)

Here is what John Berardi wrote about wave loading in his summer prep program:

Squat 2 x 8/6/4 – this denotes 2 waves of 3 sets each. Written out, it looks like the following: *Set 1 - 8 reps at 275lbs (submaximal effort) *Set 2 - 6 reps at 285lbs (submaximal effort) *Set 3 - 4 reps at 305lbs (submaximal effort) **Set 4 - 8 reps at 285lbs (maximal effort) **Set 5 - 6 reps at 305lbs (maximal effort) **Set 6 - 4 reps at 335lbs (maximal effort) *Wave 1 consisting of sets 1,2 and 3; **Wave 2 being comprised of sets 4, 5 and 6. Again don't go computing percentages or inferring anything from the load progressions other than the fact that sets 1 to 3 are submaximal while sets 4 to 6 are maximal. What this means is that sets 1 through 3 should be challenging but not a struggle while sets 4 through 6 should be all out, balls to the wall gutteral unleashing (or as near as one can practically get to maximal effort). You see, set 3 of the first wave will potentiate neuron activation for sets 4 and to an extent set 5 without leaving you fatigued for set 6.
A variation on this theme is seen with the 3 x 5/10 prescription. In this case it’s 3 waves consisting of 2 sets each.
For the supersetted exercises it's the same but go back and forth between exercises.

John also left the reference for Christian's T-nation article talking further about this. http://www.t-nation.com/readTopic.do...ydra?id=666294

I hope that helps.