Hi guys.
Sorry about all the questions, the different/hypertrophy style excercises on PB1 are leaving me with more questions than answers when compared with the bridge.
Im on week 2, Wednesday. I chose 1 arm dumbell rows for my 3rd excercise/myorep sets.
Form is a bit of an issue with these, and im not even 100% sure if im doing them right, but thats another story.
I chose 20kg dumbells for my activation set and managed 20 reps for each side.
I then preceded to do my sets of 3-5 until I couldnt do 3.
The problem is, I lost count of the amount of sets of 5 I did, it was getting well over 10 sets for each arm and it didnt show any signs of slowing down to < 3 reps.
I just decided to call it a day on them after spending too long on it and felt like I could probably do them all night (slight exageration)
Is that roughly how the sets of 3-5 should go?
Im possibly doing it wrong.
How many sets roughly do you get to before you struggle to hit 3 reps?
Cheers
Start here: Myo-Reps | Barbell Medicine
If you hit 5-5-5-5-5 across the backoff sets, end the myo-rep set after 5 sets and make a note to increase the load on your activation set up for your next session. The goal is to find a weight that will get you to failure within ~5 sets. Again, this is a rather arbitrary number that may change in different applications.
Finally, different training cycle contexts might call for different protocols, meaning that this protocol flexibility can be helpful in a variety of training phases. Training phases with a focus on higher volume and lower intensity might use higher-rep activation sets followed by lower-rep sets (e.g. 14@8 → 4@10). This large difference in rep count between the sets means that the “back-off” sets will be further from failure, allowing the lifter to complete more sets and increase the total number of reps performed. In contrast, training phases aiming for lower volume and higher intensity might use lower-rep activation sets with higher-rep back-off sets (e.g. 10@8 → 5@10), which limits the total volume that can be accumulated.
Nice one, I should have spotted that article earlier.
Cheers mate