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High Frequency Bodybuilding Program

This topic contains 1 reply, has 2 voices, and was last updated by  Stéphane Aubé 1 week, 4 days ago.

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  • #56979

    Kieran
    Participant

    Hey CT, the below question is in regards to phase 1 in the high frequency bodybuilding program.

    In your video capsule you mention leaving 1-2 reps in the tank. Does this mean the weight on the bar should decrease roughly each set due to accumulative fatigue?

    Eg. Week 3 = 5×5

    Set 1 100 (1 rep in reserve)

    Set 2 97.5 (2 reps in reseve)

    Set 3 97.5 (1 rep in reserve)

    Set 4 92.6 (2 reps in reseve)

    Set 5 92.6 (1 rep in reserve)

    If you suggest a different strategy can you please give an example in your response.

    Thanks in advance

     

    #57144

    Stéphane Aubé
    Keymaster

    Since CT is veeeerrry busy these days because of all the seminars he gives, I’ll take the lead on the forum and back him up, so I hope it doesn’t upset you if I answer for him. 

    Ideally, on the 5 x 5, you try to keep the same weight for the 5 sets, This is why you need to keep each set at +/- 2 reps from failure. Now if you feel like you need to lower the weight during the subsequent sets, you may have too much weight for the 1st. Try starting lower. The idea is to create a neurological adaptation by lifting the same amount of weight for multiple sets. 

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