protocol

  1. Why most submaximal sets should be like the hardstyle plank: a theory

    I was thinking the other day about how to do calf raises. This got me thinking about a number of things I have read and the different types of training I do, particularly with isometrics and the hardstyle plank, as well as my new effort to do an L-sit. Here is the theory. I invite anyone to...
  2. Selouyanov’s hypertrophy routine - my experience so far

    I just completed 3rd week of “slow twitch fiber protocol” from SF articles series and I ran into a problem. Here is my plan: Monday: squats - 30 sec x4 Tuesday: push ups - 30 sec x4 Wednesday: inverted rows - 30 sec x4 Thursday: squats - 30 sec x1 Friday: push ups - 30 sec x1 Saturday: inverted...
  3. Slow fiber protocol questions

    I've got a few questions regarding the superslow protocol from Prof. Selouyanov: 1. It's said that one can do different exercises during the rest period, but, can that exercise be done in the same manner i.e. 30-60s to failure? For example: during the upper body day, doing push ups and rows...
  4. Hypertrophy with calisthenics protocol

    How could I use the Strongfirst's principles for increasing muscle mass with bodyweight exercises only? Does it make sense to use the rules of the PTTP Russian Bear protocol: sets of 5-10 push ups with shorter - 1 min~ breaks for a higher volume? Or should I turn towards something like Prof...
  5. TSC Protocol

    There seem to be a lot of great results with the new protocols lately. Might I suggest a 6-12 week TSC protocol? I have to imagine there would be a number of us that would volunteer to be guinea pigs.
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