Dr. Pain
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During earlier posts, despite popular belief, I was asked and did reply that I used various training methods, almost all applying intensity, but not necessarily volume!
I was asked to post some and replied that I would as time went on....BUT, it was also suggested that I place a warning on all of my W/Os
WARNING:
There is a severve disease orginating in New Castle UK, it started amongst the Chicken Population, especially those POHM Chickens. It's what happens when you go past Wasted , you become WUSSTED . Now remember this only happens in Chickens, it has affectionately been named WUSSINGTON'S DISEASE!
Symptoms are:
Endless chirpping and flapping of the Chickens smaller appendages called wings......
Frequent defication on other's posts, he also shits where he eats!
Ruffled feathers everywhere, the brutality of a W/O tears the little Chicken up so much...he needs twice....err..no quadruple times the amount of rest that the big Sliver Back Gorilla needs.
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So short on time and limited spotting?
Try this:
4 SETS (back to back, one exercise then the other equals one set) ALL WEIGHTS PYRAMIDED UP!
Pre-exhaust with one arm BB bench presses 8 reps, near failure on sets 3 & 4, this is a self spotting exercise, so go heavy but be warmed up.
30 second rest
Incline bench press 8, 6, 6, then very heavy to failure on the last two sets, single drop on set 4.... 3-4 reps to failure, then 6-8 for a second failure!
Then three minutes rest, then repeat!
So for example 8 reps one arm BB press, 30 seconds rest, 8 reps incline BB, three minutes rest, that's ONE SET!
Last set, (set 4) looks like failure near 8 reps on OABBBP, 30 seconds rest, failure between 3-4 reps IBBBP, then immediate drop, failure near 6-8!
Finish
4 sets super slow Swiss Ball flyes, extra wide, increase weights each set, 15, 12, 10, 8 reps...pyramiding weights, 2 minute rest!
That's all
DP
I was asked to post some and replied that I would as time went on....BUT, it was also suggested that I place a warning on all of my W/Os
WARNING:
There is a severve disease orginating in New Castle UK, it started amongst the Chicken Population, especially those POHM Chickens. It's what happens when you go past Wasted , you become WUSSTED . Now remember this only happens in Chickens, it has affectionately been named WUSSINGTON'S DISEASE!
Symptoms are:
Endless chirpping and flapping of the Chickens smaller appendages called wings......
Frequent defication on other's posts, he also shits where he eats!
Ruffled feathers everywhere, the brutality of a W/O tears the little Chicken up so much...he needs twice....err..no quadruple times the amount of rest that the big Sliver Back Gorilla needs.
--------------------------------------------------------------------------------
So short on time and limited spotting?
Try this:
4 SETS (back to back, one exercise then the other equals one set) ALL WEIGHTS PYRAMIDED UP!
Pre-exhaust with one arm BB bench presses 8 reps, near failure on sets 3 & 4, this is a self spotting exercise, so go heavy but be warmed up.
30 second rest
Incline bench press 8, 6, 6, then very heavy to failure on the last two sets, single drop on set 4.... 3-4 reps to failure, then 6-8 for a second failure!
Then three minutes rest, then repeat!
So for example 8 reps one arm BB press, 30 seconds rest, 8 reps incline BB, three minutes rest, that's ONE SET!
Last set, (set 4) looks like failure near 8 reps on OABBBP, 30 seconds rest, failure between 3-4 reps IBBBP, then immediate drop, failure near 6-8!
Finish
4 sets super slow Swiss Ball flyes, extra wide, increase weights each set, 15, 12, 10, 8 reps...pyramiding weights, 2 minute rest!
That's all
DP