Reddit PPL Aka Metallicadpa PPL Program. All I really ever see is 1 set of ~5 reps for working sets. Also you have to be approaching technical failure. I've had great cardio improvements (feels like doing sprints or HIIT) from heavy back squats, definitely improves my heart rate. You can also try the chin up protocol: super high sets (25-50) of low (2-4) reps. You do the protocol once every four days. Choice of one other bicep exercise (typically Hammer Curls): 3x10-12 Legs (Quad/Ham/Calves): Barbell Squats: 4x5-6 Leg Press (optional if already doing above squats): 3x8-10 Leg Extensions (circuit machine): 3x10-12 Hamstring Curls (circuit machine): 3x10-12 Standing Calf Raises (circuit machine): 5x10-12 REDDIT PPL PULL Shoot me a note if anything else looks wonky. The trap bar has neutral grip handles, for one, but more importantly, it shifts the weight's center of mass back just a few crucial inches—to where it is more in line with your body's center of mass. If you spend any amount of time training for bodybuilding or athletics, odds are you'll do some biceps curls. No squats, huh? High rep deadlifts make you awesome. On the other hand, if you do too much high rep pressing not only will your muscle growth suffer but you may notice an increase in shoulder pain from your chest getting too tight. He would perform thousands of reps each day and often times his squats were done with a 200 lb stone that layed around his neck and upper back. That's an advantage in and of itself. The goal: "Give a man a fish and you feed him for a day. Whenever I try high rep deadlifts I can never keep the bar in a good setup. Wasn't it mentioned in the book that high rep curls and/or other high rep prehab exercises are used to introduce and increase blood flow towards the tendons without overloading it, because it is an area where blood doesn't flow much, that's why it takes more time to recover when compared to muscles. Discuss any of the books, training, nutrition, and lifestyle. Doing high reps will also be a prime way to warm up your arm muscles. 8-time IPF World Champion, Jen Thompson, shares her bench press program Jen started competing in powerlifting in 1999, and has risen to be one of the most dominant bench pressers in the World today. Granted I did it for time and 48 hours apart. This is very "personal". It's worth training through a variety of rep ranges, to develop strength through a variety of ranges. I do it every 3 weeks now just to keep that tendon in good shape. High Rep Alternative: Trap Bar Deadlift. So if high reps promote hypertrophy and low reps facilitate strength increases, then in theory, the marriage of both rep schemes will bring forth muscular and strength development worthy of the Greek gods. The only thing I can think of is it carries over to strongman, was expecting him to snap his shit up during the last 3 reps, glad he pulled through. Hip Bridge works great until you get too strong for this simple movement. If you want to keep the 8/8+ rep range, simply change the cells in column D. The weights will update automatically and progression will work normally. The carryover to your actual deadlift is pretty limited so if you want to worry about deadlift technique this wouldn't be the better idea. Many derived versions of this original Reddit PPL routine have been created to suit intermediate and advanced level lifters. This is a high frequency, high volume, linear progression program designed for the beginners. When you're doing barbell curls, picture your biceps brachii shortening on the way up, then lengthening on the way down. Welp, that's all I needed to hear to justify my lack of cardio! Finally, some folks respond better to high rep training than low rep training, and vice versa. You need to spend dedicated periods of time in both the high-rep and low-rep ranges to maximize your development. was the high rep hindu squats. Why are high rep bicep curls the default for elbow prehab? Then, I guess that getting this kind of physique is his is a combination of these items. Teach a man to fish and you feed him for a lifetime. This time he is going for 200 reps. His next goal is 100 lbs x 100. Now, for high reps, your arms will get worked in a bodybuilding way. The Great Gama was known for the his insane volume of bodyweight squats to build his tree trunk legs. Press question mark to learn the rest of the keyboard shortcuts. I'll do them in the off-season, for example, at about 60% or so of my max for 8-10 reps. of 8-12 reps for a deadlift? Any tips to busting out sets without having to redo the setup? It kills you, but is great for building a conditioning base. The High Rep Effect on Arms. All of these are because they are isolation exercises that target connective tissue that can be overworked during straight arm isometrics. I have changed the Reddit PPL v2.2 spreadsheet to reflect this in v3.0. Leg curls are great, but a reliable ticket to big hamstrings is to get strong for reps in the heavy hip hinges. As you progress into more advanced strength levels are heavier bicep curls worth doing ? Perform reverse curls at the end of a bicep workout When your arms are nice and weak, shock them with a new move to stimulate growth. If you don’t already know: Biceps 21’s are where you perform 7 reps of partial range biceps curls going halfway down. Forgot lol. High rep deadlifts build up your work capacity better than just about anything else. It seems like bicep curls are the most recommended exercise to do for elbow prehab before training straight arm exercises such as back lever, planche, etc. Had the study lasted longer, or the number of subjects been larger, the difference in results between the two groups may have become large enough to cross the statistically significant threshold. Is there any reason why bicep curls, adynamic exercise, is optimal prep? The major disadvantage to doing higher rep sets of deadlifts is that the more tired you get, the more shit your form becomes and deadlifts should not be performed with shit form. That's an advantage in and of itself. Given that it is high rep, it should also be very low in intensity. EZ bar curl. You might just be looking at the beginner programs. I haven’t met too many people that could stiff legged deadlift 405 for strict sets of 8 (I use that term reflexively with RDLs by the way) or high-bar GM 225 for 8s … The average amount of muscle mass gained in the high rep group was 2.2 pounds (1 kilogram), compared with 3.5 pounds (1.6 kilograms) in the low rep group. Just two or three sets at the end of a … The several aspects of the Metallicadpa PPL program are explained below. Who knew barbell curls would make a good metcon? Intuitively, I would think that simulating those holds with dumbbells would be the best prep, as it is a very natural way to build up the amount of stress your joints can handle. To do this, rep ranges of 12-15 or even 15-25 reps can be done, with time under tension in the 45-90 second range. Dumb question: you are way stronger than me (my 1 RM on deadlift is probably 350ish lbs), is there a reason to keep knees bent for the lock out? Likewise, focus on the muscle you're working as if it's all that exists. High rep deadlifts are my only source of cardio. The goal: "Give a man a fish and you feed him for a day. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. It ends up bouncing away from me a bit or angling. Immediately jump on a high rep set using resistance bands following the same cadence – smooth concentric, 2 second hold at the top, followed by a slow eccentric to failure. Thanks! And I do mean endure. Lats The lats are generally of mixed composition and thus respond best to medium reps. You can’t go wrong sticking with an average of 6-8 reps per set on lat work. Click to share on Reddit (Opens in new window) ... High-rep training is, however, an excellent means of increasing muscular endurance. Then you do 7 partial reps only going halfway up. So it sounds like from what you’re saying, curls are more functional for preparing your connective tissue for all kinds of stress, while isometrics only prepare for a very specific type of stress. Don't necessarily do this every rep, but make sure you can. 8-12 reps of alternating dumbbell hammer curls, focusing on a smooth concentric contraction with a 2 second hold at the top, followed by a slow eccentric contraction. Some really strong people do a lot of high rep work. I got medial epicondylitis doing 100 reps of chins. A high rep set of deads also requires a strong amount of conditioning, which most trainees tend to lack, so it … Training Tip #2: Abiad performs fewer reps on hack squats, since he’s near the end of his workout and his legs are exhausted from the high-rep leg curls, squats and leg presses. 5 - Stability Ball Leg Curls This is the only body weight movement that is awesome for the hamstrings. ——- Discuss any of the books, training, nutrition, and lifestyle. Press question mark to learn the rest of the keyboard shortcuts. Because the moderate (10-20 rep) range often offers the best tradeoff between stimulus, fatigue, injury risk, and slow/fast fiber specificity, and mind-muscle connection, an argument can be made that a first-time program design could have most weekly working sets for the chest in this range, perhaps up to about 50% of them. I used to get forearm, and bicep pain, and rehabbed it myself. After that peak I will go down to 30% 1RM for 40 reps for 1 weeks followed by 2 weeks of 50-60% 1RM for 15 reps. All that lactic acid buildup from the high rep work will iron plate your joints and prepare them them for … High rep deadlifts make you awesome. It's better to use a trap bar for high reps imo. Stupid question, but if you work in hypertrophy ranges for DL do you just a big... Lower back, ass and maybe hammies and quads? The problem is that biceps curls done incorrectly can damage your elbow joint. Or I read it somewhere else. 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