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James – 1-2 top sets per exercise. 1 set being heavier than the other. the order of the heavier set depends on the movement and how you like to structure it. generally, the heaviest set first, followed by a backoff set. in some cases, you can do the second working set heavier than the first, like say for arms if you think your heavier set will be more efficient after getting a good feel for the movement with a hard set first for slightly more reps
What you are describing with the rest-pause or dropsets is recovery dependent and exercise dependent. A good reason to add either is to increase your work capacity and load while being efficient and hitting failure. if hitting rest pauses and dropsets every exercise leaves you destroyed and not able to progress, cut back on them. if you can slowly creep up the rest pause total rep count for that exerise every week, continue using it. and choose the exercises wisely. if you notice what exercises matt chooses for rest-pauses, you wont see deadlifts, squats etc, because form can be compromised and lead to injury too easily, and lung capacity could be a limiting factor more than the actual working muscle
Hey Matt, regarding your comment on a “Dorian Style” training approach … do you think it is absolutely imperative to have a training partner for this? I train alone, and without a training partner to help eek out extra reps, I never mentally felt like one straight set to failure did the job for me.
great log brett, I’m excited to follow the journey! for the most part would you say you work up to 1-2 hard top sets to failure, but accumulate volume with acclimation sets (like John Meadows approach)?
also just curious since you mentioned work – what do you do and is it physically demanding?
that is the mindset thats going to take you to the next level Rex! train eat rest grow repeat until victory
looking incredible man – this year should really be a great year of refinement. You were so close to a pro card in 2019, i can only imagine another full year of training, refining, and growing will allow you to be competitive on a pro stage come 2020
i also respect the mindset you have about family time. so often i get preoccupied with myself and progress, i forget about all the little things that make life fun/fulfilling and make the journey worth it
excited to have you back on here logging again matt! i will be following along! how is the leg doing?
I’m very similar to you Rex – when i travel and am outside my normal schedule, i immediately drop weight. I’m much heavier than my body wants to be despite being pretty lean. it seems to want to get lighter as soon as it gets the chance…
awesome workout Nick! love the new log.
do you have any specifc strength goals in particular this offseason? or just getting as strong as you can?Aaron –
Roman switched to this format so he wouldnt have to write it down both in his log and on the site. what do you need help reading? i can post his am workout below…
AM Traps Delts Calves
barbell shrug, dumbbell shrug, smith press, side dumbbell raise, side cable raise, rear delt cable raise, rear delt dumbbell raise on incline bench, plate front raise, and 5 sets of calf raises. im assuming his weights are in KG. he writes the reps on one line to the right of the exercise, and the weight he used right below it. hope that helps..im so used to getting up at 5am M-F, my body doesnt really let me get past 7am even when i try. im jealous haha! any tips??
@louis – i cant speak for roman, but he earned his pro card 3 times. i trust he knows what hes doing…but what do i know
fuuuuck i know that feeling. its also satisfying knowing you did everything in your power to get closer to your goals.
find yourself a girl Rex, that will for sure help pass the time on rest days #hiitcardio
