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There's no bad way to train if the alternative is not training. The health benefits of physical training are indisputable and we see the quality of life difference strength makes with older adults.don't go to the gym regularly but just do 6 exercises in a superset usually 3 or 4x, might run the treadmill between sets
horizontal push
horizontal pull
squat
vertical push
vertical pull
dl/kb swing etc
might do some face pulls or cable lateral raise also afterwards
thanks cuz.PP: Practical Programming for Strenf Training, Rippetoe et al.
HBBS: high bar back squat
LBBS: low bar back squat (watch Alan Thrall videos).
DL: deadlift
DE: dynamic effort. Forget about this.
BBM: Barbell Medicine. Jordan Feigenbaum, Austin Baraki, et al. Associates of Mark Rippetoe.
Strenf: you have to become an acolyte of St. Floyd of Fentanyl to understand this word, sorry.
get rippetoes book duuu.this is great, any chance you could explain the jargon as you go?
PRCD, that first post, I didn't get any of the acronyms.
Yep, that's the one. Already done SS, and I like BBM for information, so was trying to decide on Bridge but then saw RP. but $120 is 4x as much.RP strength training? You mean, Mike Israetel and these guys?
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Simple Training Template
At RP Strength, formulas, calculations, and literature reviews replace gurus, hunches, and attachments to tradition. We know what works and we want to help you reach your goals.renaissanceperiodization.com
They're probably good but $120 for a program and there was no way for me to select 'genderfluid'.
View attachment 110440
just get on the SS/PPM/BBM bandwagon, duuu! The books are cheaper and you'll learn moar.
The Bridge is free through their website. If you add your email address to their contact form, they send it to you.Yep, that's the one. Already done SS, and I like BBM for information, so was trying to decide on Bridge but then saw RP. but $120 is 4x as much.
Yes. Don't do it unless you're advanced and know what you're doing. 95-98% of us are not advanced.Just out curiosity, have you guys looked at 531 by Jim Wendler?
maybe switch to a 4 day split of the training stress is nor enough for an adaptation.
or
*RPT = reverse pyramid training where you start heavier and go lighter while adding more reps
Day 1
Standing Barbell Overhead Press: 3 sets RPT (4-6, 4-6, 6-8)
Weighted Chin-ups: 3 sets RPT (5, 6, 8)
DB/KB Overhead Triceps Extensions: 3 sets RPT (8-10, 8-10, 10-12)
Leaning Lateral Raises: (12-15 reps )
Day 2
Bulgarian Split Squats: 3 sets RPT (6-8, 6-8, 8-10)
Romanian Deadlifts: 4 sets x 10-12 reps (straight sets)
Single Leg Hip Thrusts: 3 sets x 10-12 reps
DB Leaning Shrugs: 4 sets x 10-15 reps
Day 3
Incline Bench Press: 4 sets RPT (4-5, 5-6, 6-8, 8-10)
Hammer Biceps Curls: 4 sets RPT (4-6, 4-6, 6-8, 6-8)
Bent Over Flyes: 4 sets...No RPT. straight sets of 10-12
Hanging Knee Raises: 4 sets of 8-12 reps
Also, Uncle Rippentoe is always good and the app is worth the $24.
I know everyone says 3 days is enough and you need more rest but I feel like I need more
On Barbell Medicine? It's like $65?The Bridge is free through their website. If you add your email address to their contact form, they send it to you.
I think Bridge 1.0 is free. You can probably also google it for spreadsheet versions that people are sharing. Bridge 3.0 is the paid version, I'm pretty sure.On Barbell Medicine? It's like $65?
Can you link where you're finding free?