Now the difficult part is to keep progressing on a linear programme 🤣
There’s a few things you have to fix on this programme though. The programme is mostly solid, but the problem with it is that the author gives you all this stuff but doesn’t explain any of it. He just expects you to trust him that it works.
What you have to do is work any deadlift you like and not just the Romanian deadlift. Then, you remove the terrible dumbbell flies and do them on a cable machine instead (it also works your core incredibly well if you set one arm at a time).
Finally, remove the useless “10 minute whatever you like ab work” at the end of the leg days and do back overextensions instead. Do back extensions at the end of every workout tbh. Ab work should be done in a real programme. I did the 10 minute ab work (upper and lower on different days) like the programme says for a while and it never did anything. Just work up the motivation to do an ab workout on the weekend or when you have 2 rest days.
You might also want to reduce the sets on the biceps and triceps isolations as in my case, it has given me huge arms and tiny shoulders lol.
Otherwise the results are solid. I was on the phraks greyskull before that, which is full body and focused on strength, and while I seem to have less strength overall since I switched, I do have bigger muscles.
There’s a set number of reps for each exercise, and I never go above. After you get used to it and can benchmark your performance it becomes sort of a 1-2RIR by itself anyway. Sometimes I can’t even get to the end, but still within range lol.
Interesting. Depending on the exercise, I stay between the 8-12 range (when possible, ofc). However, if I can do more than 12, I’ll until I’m in the 2-1RIR range (depending on the set). Hence, my question. From your answer, I assume you always respect the set range. Which is totally fine. I’m just sharing how I’d adapt it for myself. Thanks for the programme! Again, it looks really solid.
I started on a strength programme when I started at the gym and I’m not ready to fully switch to a “typical” hypertrophy routine, with no set rep ranges and slower movements x)
You might get much better results with your technique!