After training at the gym for a couple years I thought I'd NROL a try and must say that I've really noticed some results (esp my back width) after completing the break in and Hyper 1.
I'm 2 weeks in to Hyper II now and tried my first batch of 25 rep sets. And nearly died. Its all very well doing high rep sets when you can adjust your weights but when I tried sets of 25 dips I failed at 15 reps on the first set.
What I did was to still do the total of 50 reps (for the 2 sets) but in 5 sittings. The same is def going to apply when I try 25 rep sets of chin up's, there's just no way I'll manage those bad boys.
Any suggestions on what I should do in these cases, a gym friend of mine suggested that with the high rep sets of chin ups, if I'm failing to resort to just concentarting on negative sets?
i'm about halfway through hyp2 and yeah, 25 really kills you, especially on the leg day. i just do lat pulldowns with the same grip for the higher sets.. negatives might be a good idea aswell though. i know in one of the strength programs where 12 chin up is supposed to follow some sets of 6 and 1, and it's recommended to just do lat pulldowns, so maybe the same goes for 25 reps?
and good work for already seeing results, i haven't seen anything yet really, but i'm not eating much either so your diet must be pretty good
yes lat pulldowns are what you should do for the chin ups. For the dips, do you workout in a gym that has the assisted chin up/dip machine? If you do use that. Otherwise I just did what I could and moved on.
My gym has one dip/chin-up station that has one of those pads that provides a counter-weight so you can still do the same motion (just on the pad providing the support obviously). Doing pull-downs instead of chin-ups might provide better resistance on the return motion than the counter-weight station would though, but I don't feel I engage my core as much on a pull-down as I do on a chin-up.
There isn't really an alternative to the counterweight on the dips though (aside from doing them in a reverse push-up position on a bench which would reduce the load I guess).
Yeah I work out at the gym and we do have an assisted chin/dip machine, dunno why I never thought of using it on high rep days.
Obviously my goal will be to eventually manage my own body weight for even the high rep days. Its weird, I thought I'd manage the dips no problem as although I never used them previously I always considered my tri's to be pretty strong, dips are just a hole new ball game (no more isolation for me).
Can I just ask while I'm on the topic, has anyone else gained weight during break in/Hyper I/II? And I'm not talking about the lean kind. I've def got more of a gut than I used to, guess that's what the fat loss programmes are for!
Can I just ask while I'm on the topic, has anyone else gained weight during break in/Hyper I/II? And I'm not talking about the lean kind. I've def got more of a gut than I used to, guess that's what the fat loss programmes are for!
I definitely am gaining weight during Hyp-II. Since break-in i've been a steady 136. Now in the 6th week of Hyp-2, I am a plump 143. I mean, 7 lbs isn't crazy, but it is something. I imagine it all isn't fat. But, the other day I was doing wide-grip cable seated row, and when I would bring the bar to my stomach, I was like, wow, that feels squishily different.
Oh, well. I don't want to cut my calories, because I figure, it may be the best way to gain muscle I might save the cut for FL-III.
BTW, the 25 reps of dips is extra hard, because it's being done after the bench press, and all that other jazz. It definitely tires out your tri's by the time you get dips.
if you eat a bunch to sustain the workouts you might gain some fat. Don't worry. There is always the Fat loss workouts and the cut to come later. Enjoy your bulk.
Just did the 25 rep legs the other day. I've never been so exhausted lifting weights. My mate thought I was going to pass out. Sore legs for the next 2 days which is a good sign, but bloody hell!
Just did the 25 rep legs the other day. I've never been so exhausted lifting weights. My mate thought I was going to pass out. Sore legs for the next 2 days which is a good sign, but bloody hell!
Yeah, I just finished my last 25 rep leg day yesterday. The first time I messed up, and substituted BSS with lunges, because I was used to doing BSS with stepups from Hyp1. That was not cool.
Yesterday was awful as well. 25 snatch grip deadlifts? 30 seconds rest? What's up with that...
Hyper II 25 reps death
Linear Mode
