Nate
Level 6 Valued Member
I couldn't find this addressed here but maybe someone has feedback.
Russian Bear:
Heavy 5 (would be about 85% or ~6rm for most)
5 @ 90% first set (making it 77% or ~9rm)
As many sets of 5 at 80% first set (68% or ~12rm) with 30-90sec rest.
Basically one heavy set near max reps, another a little lighter & 1/2-2/3 of max reps, then a bunch of sets about 1/3-1/2 possible.
Q: could you apply the last template to dips and chins (called the upper body squats by many as long as they're difficult enough to be considered heavy enough) by manipulating reps instead of weight?
Example
Set 1 - Near max reps of 20.
Set 2 - 12 reps (1/2-2/3 possible)
Sets 3-? - 8 reps (1/3-1/2)
Or is weight vests or ring variations needed for this to be effective hypertrophy (ie must be heavier than 12rm)?
Thanks for any thoughts!
Russian Bear:
Heavy 5 (would be about 85% or ~6rm for most)
5 @ 90% first set (making it 77% or ~9rm)
As many sets of 5 at 80% first set (68% or ~12rm) with 30-90sec rest.
Basically one heavy set near max reps, another a little lighter & 1/2-2/3 of max reps, then a bunch of sets about 1/3-1/2 possible.
Q: could you apply the last template to dips and chins (called the upper body squats by many as long as they're difficult enough to be considered heavy enough) by manipulating reps instead of weight?
Example
Set 1 - Near max reps of 20.
Set 2 - 12 reps (1/2-2/3 possible)
Sets 3-? - 8 reps (1/3-1/2)
Or is weight vests or ring variations needed for this to be effective hypertrophy (ie must be heavier than 12rm)?
Thanks for any thoughts!