A Friend was telling me...
 

That he does for all his exercises (shock muscle treatment)

Rep 1
4-6 (your max 4-6)

Rep 2
10-12 (normal weight)

Rep 3
20-40 (burn out)

Is this good for muscle mass? Or just a good change up for muscle shock?

DO you mean sets?


I would like to know too, currently I am doing a 5x5 program

I've heard of that but don't know of anyone personally who has tried it. I myself follow Jim Stoppani Ph.D which has me committing for 12 weeks at a time. It is split up into 3 'Phases' of 4 weeks each, each week having 4 workouts (I do 5)

Each week within phase 1 has a different rep range than the following week.

Week 1 is 12-15 reps
Week 2 is 9-11 reps
Week 3 is 6-8
Week 4 is 3-5

Each lowering of the rep range subsequently requires you to raise the amount of weight you throw on the bar.

Then phase 2 comes and you repeat the same thing except with different exercises.

I don't see that training regime being too useful as it doesn't focus on any one specific type of muscle fibre causing muscular breakdown to be less than it would otherwise be.

I could be totally off here though. :o

Im meaning reps not sets..
and i mean exactly that order..

So bench would be
Rep 1
4-6 (your max 4-6)
Rep 2
10-12 (normal weight)
Rep 3
20-40 (burn out)

Then incline
Rep 1
4-6 (your max 4-6)
Rep 2
10-12 (normal weight)
Rep 3
20-40 (burn out)

What do you think?

That is good for muscle shock and general muscle development.
Dont do them always as it wont give needed results.

How long does muscle shock consist of? If i do the same workout for 4 weeks then do this 1 week?

I try doing the same shock system ones a year ...its a nice change and the muscles dont know whats hit them ....

If you want to shock your muscles try German Volume Training 10 sets of 10 reps!!
That'll shock them!

This works! I could hardly walk after doing legs! On it again next week

Bigdon, which worked CC's recommendation on the German Volume or the thread start, max to burnout?

Biceps today!

Sent via mental transmission.