Subject: [try this] Countdown Time-Volume Training...
This is a new version of my "Time-Volume Training" protocol that I just tested out last night and it worked GREAT.
Definitely worth trying if you're looking for some serious high-workload, high-volume training. I've been slacking on direct leg work lately, so this was what I came up with, using barbell squats. My legs are trashed than they've been in YEARS...and this was from just last night.
(side note: I didn't get video on it this time around, but will next time I do it...hopefully, I can explain it well enough for you!)
Here's what it looks like:
Pick ONE exercise, preferably a big, compound exercise for best results. Like I said, I used barbell squats - 225 lbs. Pick a weight you could get 12-15 reps with in a straight set. You're going to use that same weight for the whole workout and you're going to be doing it for 40 minutes straight. Nothing else.
Start your timer, then do a set of 3 reps. Rest 10 seconds. Do another set of 3 reps. Rest 10 seconds.
Repeat this pattern (keep going continuously...it may take 10 minutes or more here) until you would have to really grind out 3 reps...stop at 2 reps. Then take 10 seconds rest.
Then you'll start doing sets of TWO reps, on 10 seconds rest.
When you would have to grind two reps, stop at one rep. Take 10 seconds rest.
Then do sets of ONE rep, on 10 seconds rest.
When you have to grind out the one rep, now we're going to increase rest to 20 seconds and go back to 3 rep sets and repeat.
...then 2 reps and repeat...then 1 rep and repeat.
Then, again, when you have to grind that one rep, increase to 30 seconds rest and 3 reps...then 2 reps...then 1 rep again.
This method uses the concept of "front loading" to do more work up front, while you're stronger, then gradually decreasing workload as you fatigue...then ramping it back up with more rest (similar to wave loading "ish") then going through the "drop" sequence again.
Make sure you're doing good form reps on each set....this is very high volume training, so you want to practice good form, and the weight is not so heavy that you can't do it.
By the time I was finishing up the last set of singles on 30 seconds rest, it felt like I could feel the individual muscle fibers in my quads firing....MASSIVE overload on the entire lower body.
You can use this method with any big compound exercise, too, as long as you do just ONE exercise per workout.
It's a great "shocker" workout for one-time use, or you can use it regularly, slowly increasing the weight each week (for example, if you can make it past 10 minutes on 3 reps sets on 10 seconds rest, increase the weight next time).
Enjoy!
Nick Nilsson
The "Mad Scientist of Muscle"
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