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geux2019
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I will give them a tryout Mon. Thank you.
0
re: Lengthened partials
Posted by geux2019 on 3/29/25 at 1:39 pm to NewOrleansBlend
Thank you. This was very helpful.
re: Lengthened partials
Posted by geux2019 on 3/29/25 at 11:56 am to NewOrleansBlend
This is news to me. Thank you for bringing this to my attention. If staying 1-2 RIR what is the consensus for volume per week per muscle?
re: Lengthened partials
Posted by geux2019 on 3/29/25 at 10:20 am to NewOrleansBlend
I agree about sticking to full ROM. But I do see a benefit do doing extra lengthened partials after you can't complete any more full rom. Especially one movements where the main muscle you are targeting is most active in the lengthened position, yet lockout is where its hardest. Things like side laterals, rows, chins, bench for example. If you could do 4 more half sets of bench at the bottom, since your triceps are tired it seems like you are leaving gains on chest if you don't finish with partials. What do you think on that? I haven't seen any studies talking about this.
I will stick to the stretch then. So last set of an exercise go to absolute failure, then stretch? Or is failure not recommended prior to the stretch?
I'm going to give it a shot. Do you think lengthened partials before on my last exercise would be worth it? Or its a one or the other type of thing?
This makes sense. So back you would count as 1 muscle. not a stretch after a horizontal pull, then a stretch after a vertical pull as well?
I would prefer to host, but I think this team has the guts to win even on the road.
re: Lengthened partials
Posted by geux2019 on 3/28/25 at 12:03 pm to tke_swamprat
So an example would be for side laterals for example. 25lbs for 10 normal reps, 25lbs for 9 normal reps, rest. 25lbs for 8 normal reps until failure. then immediately lengthened partials with the 25lbs, until lengthened partials become more like pulses. drop the DBs, pick up the 20s, do as many partial reps as you can, trying to get as full ROM every rep(or do you try to keep a certain level of form with the partials like going no more than 30% of ROM, until they start to look like pulses, then repeat until you get down to the 5s?
I am going to give them a listen next cardio day. Thanks. Big fan of Musso at the box as well. I see you have very fine taste in podcasts!
I am going to give them a listen next cardio day. Thanks. Big fan of Musso at the box as well. I see you have very fine taste in podcasts!
re: LSU will still land Boobie Feaster
Posted by geux2019 on 3/28/25 at 12:36 am to Phillytiger9
This class is shaping up to be a real great one.
re: Lengthened partials
Posted by geux2019 on 3/27/25 at 6:45 pm to tke_swamprat
I'm not familiar with this group. Is it one you would recommend for me to listen?
re: Lengthened partials
Posted by geux2019 on 3/27/25 at 4:34 pm to rebelrouser
I have heard they are also good for compounds, but its just a lot more difficult to do them. Lengthened partials for rows or chinups or Presses are highly recommended by the RP guys and co like milo wolf. Its just doing that with heavy squats after going to failure is a lot more dangerous.
So you just do the final set of a particular muscle group like this? for instance if you were doing 4 set sets of rows, then 4 sets of pullups. You would do the 4th set of rows to failure, then pullups like normal, 4th set to failure for pullups, then extreme stretch at the hang for pullups?
re: Lengthened partials
Posted by geux2019 on 3/27/25 at 4:29 pm to tke_swamprat
I like this idea. Do you rest after each set? Or just drop the weight do more partials til you can't, drop weight again etc.
re: Lengthened partials
Posted by geux2019 on 3/27/25 at 12:24 pm to tke_swamprat
I used to do 21s too. Where always recommended by my football coaches, but the science based guys are saying they aren't good since partials of the top portion don't provide nearly the benefit of the bottom portion. I like to be strong in all the ROM, but I think what your doing with finishing movements with them is the best. You just do them on your last set to failure?
This was my opinion to, seems to be good to do when your done with that muscle. Milo wolf has talken about removing full ROM just for lengthened partials, but I would not risk that. Have you done them and have they eaten into your recovery at all?
Lengthened partials
Posted by geux2019 on 3/26/25 at 9:55 pm
With lengthened partials being the new craze on Youtube. What has been your experience with them? I don't think I would ever do just lengthened partials, but I have started doing some after failure on all my last sets of isolation movements. I will keep you all updated on my progress.
Have you checked out your electrolytes with a doctor?
LINK
for the LCI strength circuit 1 and the star circuit? are we doing 2-3 sets of 3-5 reps then increasing every week until we get 10x10 just like the other LCI workouts? Or since it is strength based are we only going to work up to 5x5 or 5x8 or 10x5 etc. or something different?
All with the same rest range 15-20 sec after each exercise 90 after each round? Or is that just for the first strength circuit and the 2 Thib inspired ones have different rest ranges?
Thanks I will stick to this diet for now, then until I reach 12%. I have gotten below 10% in the past(dexa), but I was also pretty weak and lost a lot of muscle(even though I was strong prior to my cut wasted a lot of my noob gains).
Next time I get to say 12% on my cut, do you recommend I start doing skiploads(Have to google this), separating carbs and fats(all carbs in morning all fats in evening), or is IF better? Also I am 100% natural and will never become enhanced so maybe some of that stuff wont matter regardless.
I have been doing it the GS way pretty much since the beginning. fo instance. I would do 2x5 then AMRAP to failure on press , then I would 2x6-8 DB rows to absolute failure so 1st set may be with 100s then second set 80s since I am fried. then I do do 2x8-12 curls both taken to absolute failure so again a pretty big weight drop. Then I would do deads and go to absolute failure. Then I would do this 3x a week alternating the lifts as GSLP specifies. Or another 12 week program but always completely to failure on everything(besides bench and squats)
So I am thinking I am going to give your approach a shot next to see if I can get some more hypertrophy.
Basically I am going to do the normal GSLP, but with RPT set scheme all done to failure. Then I will do a handful of hypertrophy stuff, but done in your fashion leaving some reps in the tank on the first few sets and last set taken to absolute failure. If I am going to do 2 supplemental exercises say Bench RPT, then DB press 3x10-12(none taken to failure and progressed your method) then 3x10-12 side lateral. I would then do the side laterals with first 2 sets taken close to failure but not actual failure, then final set to absolute failure. And play around with taken all 3 sets to absolute failure to see which I prefer. What do you think of that?
for the LCI strength circuit 1 and the star circuit? are we doing 2-3 sets of 3-5 reps then increasing every week until we get 10x10 just like the other LCI workouts? Or since it is strength based are we only going to work up to 5x5 or 5x8 or 10x5 etc. or something different?
All with the same rest range 15-20 sec after each exercise 90 after each round? Or is that just for the first strength circuit and the 2 Thib inspired ones have different rest ranges?
quote:
so long as you are getting in 250g protein and you are hitting your caloric needs for your specific goals...all the rest doesnt matter
now carb cut offs, skip loads and all of the advance stuff from intensemuscle....please understand that was some of the best bodybuilders and coaches in the world posting on there
like Skip hill, dante, john meadows, dr stevenson, paul carter, and even guys like inhuman were way way advanced. bunch more like dusty and jason wojo
sure that stuff matter at their size and advancement...for normal guy that shite dont matter until you get to like 12% bodyfat. just hit the protein and calories you need for your specific goal
Thanks I will stick to this diet for now, then until I reach 12%. I have gotten below 10% in the past(dexa), but I was also pretty weak and lost a lot of muscle(even though I was strong prior to my cut wasted a lot of my noob gains).
Next time I get to say 12% on my cut, do you recommend I start doing skiploads(Have to google this), separating carbs and fats(all carbs in morning all fats in evening), or is IF better? Also I am 100% natural and will never become enhanced so maybe some of that stuff wont matter regardless.
quote:
for most younger guys or advanced guys I have seen the best results taking the last set to failure. but becomes a point where that is too much and too hard so have to start being smart as the induced fatigue isnt worth the little extra you get from going to failure.
I have been doing it the GS way pretty much since the beginning. fo instance. I would do 2x5 then AMRAP to failure on press , then I would 2x6-8 DB rows to absolute failure so 1st set may be with 100s then second set 80s since I am fried. then I do do 2x8-12 curls both taken to absolute failure so again a pretty big weight drop. Then I would do deads and go to absolute failure. Then I would do this 3x a week alternating the lifts as GSLP specifies. Or another 12 week program but always completely to failure on everything(besides bench and squats)
So I am thinking I am going to give your approach a shot next to see if I can get some more hypertrophy.
Basically I am going to do the normal GSLP, but with RPT set scheme all done to failure. Then I will do a handful of hypertrophy stuff, but done in your fashion leaving some reps in the tank on the first few sets and last set taken to absolute failure. If I am going to do 2 supplemental exercises say Bench RPT, then DB press 3x10-12(none taken to failure and progressed your method) then 3x10-12 side lateral. I would then do the side laterals with first 2 sets taken close to failure but not actual failure, then final set to absolute failure. And play around with taken all 3 sets to absolute failure to see which I prefer. What do you think of that?
quote:
i dunno what JPs feelings are on it but its my preferred method
Honestly I have loved your advice so much in this thread I am going to go by what you say over him on these routines. I will do it that method.
Speaking of your advice, I have been doing your 250G protein per day diet and rest carbs and fat.
Is it ok to just mix up the macros daily as long overall calories is fine, like 1 day 80% carbs 20% fat, one day 20% fat 80% carbs one day 50/50 etc. Or is it better to stick to one ratio?
16:8 on lifting days and 18:6 on off days is still your preferred diet method or 6 meals a day evenly spread out is better/just as good?
Carb cutoff at 2PM on a bulk/recomp(if cutting lower it to 12 then breakfast) . Still what you recommend(besides if training in evening)
I know Dantes forum used to have a lot of guys recommend that carb meals should be just carbs and protein and meals with fats should omit carbs. Do you have any opinion on this or do you mix the carbs and fats?
quote:
i prefer not to take them to failure but im older
For younger people do you think its best to just take the amraps to complete failure and higher volume accessories(like your hypertrophy routine) not taken to complete failure, or take all the accessories(like curls, flyes, and pullups) to complete failure as well with less volume? I will play around with all of them, but would like to hear your opinion.
quote:
no, never. on the accessory lifts, you can raise reps over time slowly to the top of the range then add weight. like say you set rep range 8-12....week 1 do all sets at 8, week 2 do all at 9, then 10, then 11 then 12 then add weight and start over.
So this is the preferred method as opposed to if its 5x8-12, if I get 12, 11, 11, 10, 10. Don't bump the weight since I got 12 on the first, wait until I get 5x12 then increase the weight?
quote:
what JP describes
Generally for assistance he has 2 sets, so I will just take his 2 set rep ranges and bump them to 3 or 5 respectively?
quote:
can be done either way. i like to use them as a strength movement so 5-8 reps. start at 5, week 2 go to 6, then 7 then 8 then go up in weight and repeat.
I haven't tried them this way but sounds great. I am going to add them in this cycle. They are essentially less strict 1 arm DB rows right? And same deal? Not taken to full failure and not done in the "once the 1st set reaches the top rep range we increase weight"
What about in the aesthetic routine. or any of the other more Bodybuilding focused routines. Are these accesories done to full failure like if it says Chest flyes for 4x10-12. Are these to be done not until failure "first week 10, second week 11, third week 12 bump weight" or done to complete failure and once the first set touches 12 we bump the weight?
Sorry for the confusion. I should have originally linked the post
LINK
At the end of each section there is "cardio". So 4 in total on the list. I was wondering what you would recommend for cardio here is it something like 20-30 seconds like really short farmers walks or other strongman stuff like a log press gauntlet. or mid length cardio like 3 minutes of burpees? or is it like 10 minutes of jogging? And should it be done like the other conditioning with 100% effort?
In this particular routine would the 5+ reps, the 5x5 @ 50%, and all the accessory(ie biceps, abs, vertical pulls, horizontal pulls, etc taken to complete failure as well?
And unless otherwise stated like "2x5, 1x5+ for the main mover or 5x5@50%" Should we be using the rep ranges JP prescribes in GSLP or power building so like DB rows would be 6-8 but since its 5 rounds instead of the usual 2 sets we are doing 5x6-8 or reverse pyramids but just more pyramids so 5 instead of 2 or 3? Or should we be using totally different rep schemes for this workout?
Besides the rest between rounds there should be no rest? Like go straight from SLDL, to squat, to abs, to cardio. Then rest 120s repeat. etc.
and a general question. I see you like Kroc rows a lot. as assitance lifts or supersetted with bench. Usually I see these prescribed for very high reps like 25+ with somewhat looser form. Is this what you are recommending to be supersetted with bench or after the main lifts? Or do you recommend the kroc row style of row(heavier weight, less strict form without the pause at top), but for the usual rep ranges of 2x6-8?
LINK
At the end of each section there is "cardio". So 4 in total on the list. I was wondering what you would recommend for cardio here is it something like 20-30 seconds like really short farmers walks or other strongman stuff like a log press gauntlet. or mid length cardio like 3 minutes of burpees? or is it like 10 minutes of jogging? And should it be done like the other conditioning with 100% effort?
In this particular routine would the 5+ reps, the 5x5 @ 50%, and all the accessory(ie biceps, abs, vertical pulls, horizontal pulls, etc taken to complete failure as well?
And unless otherwise stated like "2x5, 1x5+ for the main mover or 5x5@50%" Should we be using the rep ranges JP prescribes in GSLP or power building so like DB rows would be 6-8 but since its 5 rounds instead of the usual 2 sets we are doing 5x6-8 or reverse pyramids but just more pyramids so 5 instead of 2 or 3? Or should we be using totally different rep schemes for this workout?
Besides the rest between rounds there should be no rest? Like go straight from SLDL, to squat, to abs, to cardio. Then rest 120s repeat. etc.
and a general question. I see you like Kroc rows a lot. as assitance lifts or supersetted with bench. Usually I see these prescribed for very high reps like 25+ with somewhat looser form. Is this what you are recommending to be supersetted with bench or after the main lifts? Or do you recommend the kroc row style of row(heavier weight, less strict form without the pause at top), but for the usual rep ranges of 2x6-8?
I thought I was done but I had one last group of questions. 
I didn't want to resurrect an old thread, so I figured I would ask here.
In the GSLP base with giant sets
the cardio at the end of each giant set. How long is that cardio supposed to be for and what sort of cardio are we talking? Like 10m farmers carries, or 5 min of burpees or 10 min jog?
I see the main lifts follow the GSLP 2x5, 1x5+ or 5x5 50%, but are they taken to complete failure like we usually do?
the other lifts are these taken to complete failure as well(like the vertical pull or abs)? And should the rep ranges for them be the usual rep ranges we do at GSLP like 6-8 for rows or 8-12 for curls or do these use different protocols?
I didn't want to resurrect an old thread, so I figured I would ask here. In the GSLP base with giant sets
the cardio at the end of each giant set. How long is that cardio supposed to be for and what sort of cardio are we talking? Like 10m farmers carries, or 5 min of burpees or 10 min jog?
I see the main lifts follow the GSLP 2x5, 1x5+ or 5x5 50%, but are they taken to complete failure like we usually do?
the other lifts are these taken to complete failure as well(like the vertical pull or abs)? And should the rep ranges for them be the usual rep ranges we do at GSLP like 6-8 for rows or 8-12 for curls or do these use different protocols?
quote:
you way over thinking, just go with what feels natural
What do you like to do or recommend in general?
quote:
na you can push the volume with these
So something like start on the first minute with 12 curls, then 14 curls the next, then 16 curls the next?
quote:
correct, think 20 rep breathing squats
What max reps would you cap them before upping the weights? 50 like the squat challenge or more like 20-30 keeping it closer to widowmakers? and just 1 set? Or multiple sets with heavy rest in between?
quote:
set timer for 1 min, get as many reps as you can in. can be unbroken or rest as needed. try to improve over time.
Just one set or multiple with lots of rest inbetween?
Thanks a lot. I will try out both methods over time. So the idea is to try and essentially shoot for(if possible) our true 1rm for the end of the last ladder and possibly even PR if possible. or in that 315 example 315 wasn't our actual 1rm but our training 5+ weight?
Also, in the adding volume intelligently section I see you have recommendations for a few accessories, and I just want to confirm I have them correct. After some googling I found:
Tabata(BB/KB/DB): So for this I would just pick a tabat exercise that is similar to the main lift. So press day Tabata protocol with Kb jerks, or DB press, or z press, deadlift: good mornings, kb swings, etc
or even something like front squats on the 20 seconds of work and KB swings on the 10 sec rest). Or doing it for accesories like tabata pullups or tabata curls or tabata calves.
Death by (bb/kb/DB), this is basically just pick an exercise do 1 rep emoms but go up 1 rep every minute, so like deadlift x 1, remainder of minute rest, deadlift x 2 remainder of minute rest, etc. Do this for any lift that pertains to main lift or accesory (like kb swings for deads, front squats on squat, pullups, curls, rows, calves, etc).
For these what sort of load are we looking at for the main lifts. Should for deadlifts/squats/etc I be looking at doing a 30 minute session of these with a light weight, a 10 min GSLP typical HIIT session type weight or really heavy where I am really only going to be getting 3-4 rounds?
For aceesrories something like curls and calves or even rows or pushups same question as above, what time frame and Would it be better to start with say 10 on the emom, then go up 1 rep each time. or better to start with say 5 then go up 3 each time or something like that?
max reps: Just pick a weight and bust arse with that weight for as many reps as you can before you need to rerack the weight? so like a widowmaker of squats or loading up 315 on deads and shooting for 30 reps. or doing as many pullups or curls as you can before having to let go of the bar? If so should these be done for multiple sets? How much rest in between? what sort of reps are we aiming for?
Max reps per minute: I am not certain of these. Could you please explain or direct me to where I could learn about this protocol.
Also, in the adding volume intelligently section I see you have recommendations for a few accessories, and I just want to confirm I have them correct. After some googling I found:
Tabata(BB/KB/DB): So for this I would just pick a tabat exercise that is similar to the main lift. So press day Tabata protocol with Kb jerks, or DB press, or z press, deadlift: good mornings, kb swings, etc
or even something like front squats on the 20 seconds of work and KB swings on the 10 sec rest). Or doing it for accesories like tabata pullups or tabata curls or tabata calves.
Death by (bb/kb/DB), this is basically just pick an exercise do 1 rep emoms but go up 1 rep every minute, so like deadlift x 1, remainder of minute rest, deadlift x 2 remainder of minute rest, etc. Do this for any lift that pertains to main lift or accesory (like kb swings for deads, front squats on squat, pullups, curls, rows, calves, etc).
For these what sort of load are we looking at for the main lifts. Should for deadlifts/squats/etc I be looking at doing a 30 minute session of these with a light weight, a 10 min GSLP typical HIIT session type weight or really heavy where I am really only going to be getting 3-4 rounds?
For aceesrories something like curls and calves or even rows or pushups same question as above, what time frame and Would it be better to start with say 10 on the emom, then go up 1 rep each time. or better to start with say 5 then go up 3 each time or something like that?
max reps: Just pick a weight and bust arse with that weight for as many reps as you can before you need to rerack the weight? so like a widowmaker of squats or loading up 315 on deads and shooting for 30 reps. or doing as many pullups or curls as you can before having to let go of the bar? If so should these be done for multiple sets? How much rest in between? what sort of reps are we aiming for?
Max reps per minute: I am not certain of these. Could you please explain or direct me to where I could learn about this protocol.
I will stick to these guidelines. I want to give you a very big thank you for all the time you have given me. You were an invaluable resource. Hope to speak again soon and I hope you have a very blessed weekend.
I did have 1 more question. I read a while back about you saying to do after DL.
"for deads, i suggest..3 ladders of 1/2/3 progressing until you feel like you cant complete next ladder."
These seem interesting to me as well, but I don't fully understand how to do these. I guess you would take 50% of amrap set then do a set of 1, wait a minute set of 2, wait a min set of 3, wait a min, and repeat it 2 more times? so 1,2,3,1,2,3,1,2,3?
And I know the 10x5 pressing/bench is to be done with press after press or after bench. For squat and deadlift stuff is that interchangeable as well like 10x5 squat after deads, rack pulls after squats? OR just keep squats after squats and rack pulls after deads?
I did have 1 more question. I read a while back about you saying to do after DL.
"for deads, i suggest..3 ladders of 1/2/3 progressing until you feel like you cant complete next ladder."
These seem interesting to me as well, but I don't fully understand how to do these. I guess you would take 50% of amrap set then do a set of 1, wait a minute set of 2, wait a min set of 3, wait a min, and repeat it 2 more times? so 1,2,3,1,2,3,1,2,3?
And I know the 10x5 pressing/bench is to be done with press after press or after bench. For squat and deadlift stuff is that interchangeable as well like 10x5 squat after deads, rack pulls after squats? OR just keep squats after squats and rack pulls after deads?
quote:
i would rest 3 min on first two and then whatever is needed for the last set
Thanks so the idea is if I need more than 3 min to get through those warmup sets and have enough energy to hit the amrap-its too heavy and I should start the reset?
quote:
either works but set a hard time limit of 12 min. so even if you dont finish...you are done then. as you get deeper into a cut, have to start scaling that back to 10 and then 8 min as you get deeper and deeper and recovery starts to suffer
I like the idea of lowering it over time in my cut. Thanks. In your training how long do you or did you generally keep a particular HIIT workout in before changing it up?
Thanks that is exactly what I'll do. If I need 7-8 minutes same deal? And for the first 2 sets say I am doing 2x5, 5+ but my plus set is going to be a 6 even with a full recovery. Should I rest to full recovery between the first 2 or stick to 2 min rest?
Also, for HIIT what is the protocol for switching up HIIT routines from the viking books. Is it OK just to cycle through them so if doing 3 per week ever 33 weeks you get through all 100? Or is it better to pick 3(or a different number) and stick with those for a certain number of months(if this is the case how many months).
Also, for HIIT what is the protocol for switching up HIIT routines from the viking books. Is it OK just to cycle through them so if doing 3 per week ever 33 weeks you get through all 100? Or is it better to pick 3(or a different number) and stick with those for a certain number of months(if this is the case how many months).
quote:
yea i mean i would milk the LP for as much as its worth. i still go back every once and a while and try to really drive up strength. I do it too many times during cutting phases to just maintain
531 or the ppsa programs using 531 progression is good way to go. so is powerbuilding DC style progression like the greyskull PB book
That is exactly what I do during cuts as well, then when I reverse out of my cuts I do LP again to regain strength. I am stoked to hear you do something similar, means I figured out something good to do on my own.
Once I get stalled again I will look into the 4 options more.
quote:
yea fine...i just meant be careful during the LP sets. but if you dont do a good job of recruiting hamstrings in the squat( they are not a primary anyways) then you can actually do them first to activate the hams.
So I am actually a low bar squatter so I get a good amount of hamstring involvement. So maybe I should be a bit more careful with these. I don't actually superset anything with my LP sets for the big 4. ONly for the 5x10 backoff style sets. Do you recommend I superset stuff with the main 2 lifts of the day?
quote:
play it by how you feel but eventually you will have to move to more reverse pyramid style sets, not gonna be able to LP forever. then that will stop working and you will have to move to more % based monthly progression
Thanks. I have kind of been going back and forth between the 3 I do lp for a few months full body, then go to LCI cut a bit and do Pyramids, then go to Upper lower rest pause for a bit. Then back to straight sets and LP, but I am going to look into monthly progressions more too maybe something like 5/3/1 for my main lifts but keep the grey skull FM and cardio stuff in.
quote:
yea for the 5x5 absolutely
What about for 5x10?
and I was way off with my portion sizes
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