Many have requested so John, please post as a sticky:
IMPORTANT NOTICE
If you feel sick, off or just "not right at any point during famine DISCONTINUE. You can't make gains if you're sick and HEALTH is PRIORITY #1 around here. If it wasn't we'd all be using PH's/AAS. And that's not going to happen in BP, at least not here...
SUGGESTED FEAST PHASE TRAINING TEMPLATES
NOTE: You may add EDT blocks to the below (dedicated to bi's/tri's, abs etc). These are just suggestions. I do focus on pouring the most you have into the biggest muscle groups because I feel this is where most of your training energy should be focused. So no, you're not missing anything. BP is flexible though, so I've got your plan.
To refresh, the typical BP Feast training template revolves around 2 programs, a 5 workout HIT transition leading into a new 1RM for bench and squat and then German Loading Pattern #1. I've sketched out the following suggestions for you below:
On the 5 workout HIT Feast Transition
Suggest a one on, two off frequency to start. Insert an extra rest day if necessary:
DAY 1
Workouts 1 - 5
- Bench press for as many as you can get in the 8-10 rep range. NOTE this is ONE set (after warmups).
- Immediately perform a set of heavy dumbell pullovers* (8-10 reps).
- Focus on maximally stretching the muscle at the bottom of the movement.
* Should be performed on a SLIGHT incline bench. If using an adjustable bench,
incline it one notch.
Then, after a 5-10 min break and some warmups..
- Squats for as many reps as you can get in the 8-10 rep range.
- Followed immediately by a set of stiff legged or Dimel deadlifts (8-10
reps).
- Focus on maximally stretching the muscle at the bottom of the
movement.
Rest 10 min and finish things off with your EDT Blocks:
EDT BLOCK - sets performed back to back
Incline DB presses
Tbar rows
KEY POINTS
- Alternate antagonistic muscle exercises in jump set fahion
- Staley's generally uses 15-20 minutes, (called a PR Zones).
- You perform just this ONE PR Zone per workout.
- Your target weight is one that you can do 10 clean reps with.
- You will begin with alternating sets of 5 or 6 reps.
- As you tire, you may reduce set reps to 4 then 2 and end with singles.
- Your goal is to do as many reps with good form as possible in the PR Zone.
- Do not work to, or near failure in the early sets.
- You may reach failure at the end as you try to beat your previous record.
- Once able to do 20% more reps than your prior workout, increase load 5% and begin again.
Rest up for 10 + minutes and after a warmup, perform the following
EDT BLOCK - Sets performed back to back
Romanian Deadlifts
Leg Sled
Rest 5 minutes, then perform the following:
Static ab crunch: Briefly, attach a handle or rope to a high pulley, having a partner assist you into the crunch position with a MAXIMAL WEIGHT. Hold for 5-15 seconds and slowly curl back up. Two holds with about 3 min. rest between hold gets it done!
Same points as above per the KEY POINTS section.
For workouts 2-5, follow the same template but please note the rep range variations inherent therein. For example, workout #4 is a de-load. You're back into a higher rep range vs. 2-3 reps in workout 3. I think you'll understand after looking at it more closely.
PLEASE consult pages 14-15 of the BP for these rep ranges. They are in large part the keys to the program! [/b]
Overall: You want to do the big barbell lifts justice FIRST. Then your EDT Blocks. Finish with abs. Done. Now that workout #5 is completed, you should have your new 1RM's in hand to begin GLP1. Simply take 2-3 days off and proceed as follows:
GERMAN LOADING PATTERN #1
On the 6 workout German Loading Pattern if peaking 2 lifts (BP and SQ, lets say). Suggest a one on, two off frequency to start. Insert an extra rest day if necessary:
DAY 1 - Bench Press
1.) Perform your 6 sets of German Loading Pattern 1. Take adequate rest between sets to ensure complete intra-set recovery.
2.) Perform the following stretch position supersets in EDT fashion
Decline dumbell bench press immediately into;
Seated cable rows (horizontal rows)
4 rounds of each with 2-3 minutes in between sets. The particulars;
- Alternate antagonistic muscle exercises in jump set fahion
- Staley's generally uses 15-20 minutes, (called a PR Zones).
- You perform one PR Zones per workout.
- Your target weight is one that you can do 10 clean reps with.
- You will begin with alternating sets of 5 or 6 reps.
- As you tire, you may reduce set reps to 4 then 2 and end with singles.
- Your goal is to do as many reps with good form as possible in the PR Zone.
- Do not work to, or near failure in the early sets.
- You may reach failure at the end as you try to beat your previous record.
- Once able to do 20% more reps than your prior workout, increase load 5% and begin again.
3.) Finish with static holds
Decline barbell bench press: Hold as much weight as you can in the strongest range (1-2" below lockout) for 5-10 seconds. Perform two static holds in this fashion
DAY 2 - SQ
1.) Perform your 6 sets of German Loading Pattern 1 for the SQ. Take adequate rest between sets to ensure complete intra-set recovery.
2.) Perform the following movements in EDT fashion as above:
Romanian Deadlifts
Leg sled
3.) Static hold - Ab crunch
Attach a handle/rope to a high cable on say, a cable crossover machine. Now, hold that behind your head, kneel in the ground. Have someone assist you into the fully contracted crunch position and hold a maximum weight for between 10-15 seconds. Somewhere in there. When you strength finally gives out, slowly uncurl yourself. Perform 2 holds in this fashion, separated by about 3 min of rest.
Obviously, up the weight and/or hold times from session to session. This exercise is critical to perform LAST in your workouts. Perform it first and you go into you heavy barbell squats with weak abs. Bad, bad, bad. Hello Mr. Chiropractor or surgeon.
Finally, why this exercise? Because you can perform regular crunches, leg raises etc until you're blue in the face but... where's the overload? You want stronger abs you challenge them with more weight. Same principle with arms. If curling cans of campbell soup all day got it done, people would be doing it. They don't b/c it doesn't.
There will be no compound lift static holds or other like work done for this workout. It's absolutely exhausting with big muscle groups being force fed total tonnage in very, very generous amounts due to utilization of movements that permit massive overload.
Hope that helps..
Sample Feast Phase Workout Template
An EDT PR "zone" works as follows. Let's look at barbell curls and lying tricep extensions, as an example:
Barbell curls
Lying tricep extensions on a flat bench with barbell
You select a weight that's your 10 rep max. Let's say that's 100lbs on the barbell curl and on tricep extensions it's also 100lbs
START OF SET #1: 12 noon. The total time it takes to do a superset of each is exactty one minute.
On set #1, you get 6 reps with the barbell curl (note.. NOT going to failure) and immediately go into the lying tricep extensions, again achieving 6 reps.
Rest exactly 2 minutes
On set 2, same drill and again you achieve 6 reps on each
Rest exactly 2 minutes
On set 3, same drill but now you get just 5 reps
Rest exactly 2 minutes
On set 4, you again achieve 5 reps apiece
Rest exactly 2 minutes
On set 5, you achieve just 3 reps on each exercise
Rest exactly 2 minutes
On your final set, you rep out both exercises and get 3 reps apiece..
Total workout time: 16 minutes. You tally up the total amount of reps for each and there's your baseline: You achieved 56 reps in a total of 16 minutes.
Your challenge the next time out is to get more reps with the same weight. Once you are able to do 20% more (68 reps) within the same time period, you up the weight 5% to 105lbs on each exercise.
Does that help?
KEY POINTS
- Alternate antagonistic muscle exercises in jump set fahion
- Staley's generally uses 15-20 minutes, (called a PR Zones).
- You perform two PR Zones per workout.
- Your target weight is one that you can do 10 clean reps with.
- You will begin with alternating sets of 5 or 6 reps.
- As you tire, you may reduce set reps to 4 then 2 and end with singles.
- Your goal is to do as many reps with good form as possible in the PR Zone.
- Do not work to, or near failure in the early sets.
- You may reach failure at the end as you try to beat your previous record.
- Once able to do 20% more reps than your prior workout, increase load 5% and begin again.
Barbell curls
Lying tricep extensions on a flat bench with barbell
You select a weight that's your 10 rep max. Let's say that's 100lbs on the barbell curl and on tricep extensions it's also 100lbs
START OF SET #1: 12 noon. The total time it takes to do a superset of each is exactty one minute.
On set #1, you get 6 reps with the barbell curl (note.. NOT going to failure) and immediately go into the lying tricep extensions, again achieving 6 reps.
Rest exactly 2 minutes
On set 2, same drill and again you achieve 6 reps on each
Rest exactly 2 minutes
On set 3, same drill but now you get just 5 reps
Rest exactly 2 minutes
On set 4, you again achieve 5 reps apiece
Rest exactly 2 minutes
On set 5, you achieve just 3 reps on each exercise
Rest exactly 2 minutes
On your final set, you rep out both exercises and get 3 reps apiece..
Total workout time: 16 minutes. You tally up the total amount of reps for each and there's your baseline: You achieved 56 reps in a total of 16 minutes.
Your challenge the next time out is to get more reps with the same weight. Once you are able to do 20% more (68 reps) within the same time period, you up the weight 5% to 105lbs on each exercise.
Does that help?
KEY POINTS
- Alternate antagonistic muscle exercises in jump set fahion
- Staley's generally uses 15-20 minutes, (called a PR Zones).
- You perform two PR Zones per workout.
- Your target weight is one that you can do 10 clean reps with.
- You will begin with alternating sets of 5 or 6 reps.
- As you tire, you may reduce set reps to 4 then 2 and end with singles.
- Your goal is to do as many reps with good form as possible in the PR Zone.
- Do not work to, or near failure in the early sets.
- You may reach failure at the end as you try to beat your previous record.
- Once able to do 20% more reps than your prior workout, increase load 5% and begin again.
i think im starting to see the lightRobRegish wrote:An EDT PR "zone" works as follows. Let's look at incline dumbell pressess and Tbar Rows, as an example:
Barbell curls
Lying tricep extensions on a flat bench with barbell
You select a weight that's your 10 rep max. Let's say that's 100lbs on the barbell curl and on tricep extensions it's also 100lbs
START OF SET #1: 12 noon. The total time it takes to do a superset of each is exactty one minute.
On set #1, you get 6 reps with the barbell curl (note.. NOT going to failure) and immediately go into the lying tricep extensions, again achieving 6 reps.
Rest exactly 2 minutes
On set 2, same drill and again you achieve 6 reps on each
Rest exactly 2 minutes
On set 3, same drill but now you get just 5 reps
Rest exactly 2 minutes
On set 4, you again achieve 5 reps apiece
Rest exactly 2 minutes
On set 5, you achieve just 3 reps on each exercise
Rest exactly 2 minutes
On your final set, you rep out both exercises and get 3 reps apiece..
Total workout time: 16 minutes. You tally up the total amount of reps for each and there's your baseline: You achieved 56 reps in a total of 16 minutes.
Your challenge the next time out is to get more reps with the same weight. Once you are able to do 20% more (68 reps) within the same time period, you up the weight 5% to 105lbs on each exercise.
Does that help?
KEY POINTS
- Alternate antagonistic muscle exercises in jump set fahion
- Staley's generally uses 15-20 minutes, (called a PR Zones).
- You perform two PR Zones per workout.
- Your target weight is one that you can do 10 clean reps with.
- You will begin with alternating sets of 5 or 6 reps.
- As you tire, you may reduce set reps to 4 then 2 and end with singles.
- Your goal is to do as many reps with good form as possible in the PR Zone.
- Do not work to, or near failure in the early sets.
- You may reach failure at the end as you try to beat your previous record.
- Once able to do 20% more reps than your prior workout, increase load 5% and begin again.
of course i just got BP last night so a few more reads def are in order
I have a question,
so we do
- Bench press for as many as you can get in the 8-10 rep range. NOTE this is ONE set (after warmups).
- Immediately perform a set of heavy dumbell pullovers* (8-10 reps).
- Focus on maximally stretching the muscle at the bottom of the movement.
* Should be performed on a SLIGHT incline bench. If using an adjustable bench,
incline it one notch.
first, then do the EDT??
so we do
- Bench press for as many as you can get in the 8-10 rep range. NOTE this is ONE set (after warmups).
- Immediately perform a set of heavy dumbell pullovers* (8-10 reps).
- Focus on maximally stretching the muscle at the bottom of the movement.
* Should be performed on a SLIGHT incline bench. If using an adjustable bench,
incline it one notch.
first, then do the EDT??
A little unclear on your question Dean but let me offer the following:
The way Sovabrat laid it out is the "cleanest" way to understand/execute it. Having said that, you could certainly perform it "by the book".
3.0 will simplify/correct this as after re-reading again and seeing all of the questions - I could have laid it out better for you guys.
So as we say in corporate America, there's Rob's "opportunity for improvement" (i.e. Rob fcked up).
Sorry guys..
The way Sovabrat laid it out is the "cleanest" way to understand/execute it. Having said that, you could certainly perform it "by the book".
3.0 will simplify/correct this as after re-reading again and seeing all of the questions - I could have laid it out better for you guys.
So as we say in corporate America, there's Rob's "opportunity for improvement" (i.e. Rob fcked up).
Sorry guys..
-
King Seven
- Posts: 5
- Joined: Sun Apr 11, 2010 6:05 pm
At least a day off in between, yes.
You'll perform 6 workouts each for Bench and Squats, applying the GLP to each. The key here is frequency. If everything is going OK with a 2 on/1 or 2 off keep at it. If things slow down insert extra rest days either going to a 1 on 1 off or other schedule with more rest days.
Hope that clears it up!
You'll perform 6 workouts each for Bench and Squats, applying the GLP to each. The key here is frequency. If everything is going OK with a 2 on/1 or 2 off keep at it. If things slow down insert extra rest days either going to a 1 on 1 off or other schedule with more rest days.
Hope that clears it up!
EDT
I have been researching EDT training and I have found a workout book that I actually own with an entire chapter explaining it, the book is called 101 High Intensity Workouts or Fast Results by Muscle and Fitness.
Can you tell me if this is correct?
In GLP training on BP day, I would do 2 PR Zone Block 's consisting of exercises that are antagonists with my chest (Back or Biceps)
So my PR Blocks on Workout 1 BP could be:
1. Incline Dumbbell Bench Press w/ Seated Cable Row
2. Dips/ Weighted Pull-ups
My PR Blocks Workout 1 SQ could be:
1. Hack Squats w/ Romanian Deadlift
2. Leg Curl w/ Leg Extension
Is this correct? If so where does ab work and bicep/tricep work fall into?
Can you tell me if this is correct?
In GLP training on BP day, I would do 2 PR Zone Block 's consisting of exercises that are antagonists with my chest (Back or Biceps)
So my PR Blocks on Workout 1 BP could be:
1. Incline Dumbbell Bench Press w/ Seated Cable Row
2. Dips/ Weighted Pull-ups
My PR Blocks Workout 1 SQ could be:
1. Hack Squats w/ Romanian Deadlift
2. Leg Curl w/ Leg Extension
Is this correct? If so where does ab work and bicep/tricep work fall into?