From 60 to 80 kgs at 4% bf (my training and nutrition)

[TrainingGirl]

I hope you don't think I'm stupid for asking this, but what does "SS" stand for?


Went back to the beginning of your log....Spider Stamina?

[Milko Georgiev]

Originally Posted by TrainingGirl

I hope you don't think I'm stupid for asking this, but what does "SS" stand for?


Went back to the beginning of your log....Spider Stamina?

Right! It's Spider Stamina

Spider Stamina v2 is unpublished yet but I use it from 2 months.
My clients have excellent results - gaining muscles and strength, burning fat.
In brief:
set-1: 87% 1RM, TUT 1-0-2, rest 180 sec
set-2: 84%, 1-0-2, 180 sec
set-3: 80%, 1-0-3, 180 sec
set-4: 77%, 1-0-3, 90 sec
set-5: 77%, 1-0-3, 90 sec
set-6: 75%, 2-0-3, 90 sec
set-7: 73%, 2-0-3, 90 sec
set-8: 73%, 2-0-3, 90 sec
set-9: 70%, 2-0-3, 90 sec
set-10: 70%, 2-0-3, R.I.P.

[OldGuy]

Interesting. How many reps per set?

[TrainingGirl]

I've always done the opposite, started out lighter and went heavier, but I've always kept the tempo and rest the same too. Hmmmm. And you only do one exercise per day?

[BFG]

TG step up step down pyramid theres a thousand and one combos that all work if well constructed

[OldGuy]

Originally posted by TrainingGirl:
I've always done the opposite, started out lighter and went heavier, but I've always kept the tempo and rest the same too. Hmmmm. And you only do one exercise per day?

I think what he's doing here is taking the muscles to overload (not failure) in all sets. Going from lighter to heavier you are really only overloading in the last sets. This way even though you are dropping weight each set will overload the muscles. Overload makes the muscles grow.

[Milko Georgiev]

Originally Posted by OldGuy

Interesting. How many reps per set?

Good question
Every set of 5 reps.

[Milko Georgiev]

Originally Posted by OldGuy

I think what he's doing here is taking the muscles to overload (not failure) in all sets. Going from lighter to heavier you are really only overloading in the last sets. This way even though you are dropping weight each set will overload the muscles. Overload makes the muscles grow.

That's right OldGuy!
First two sets give you pure strength, next tree sets give functional (myofibrillar) hypertrophy and last 5 sets give structural (sarcoplasmic) hypertrophy. The overal volume gives more strength, hypertrophy and endurance.

[OldGuy]

I like it. I remember dos posting something similar to this idea. You have great results from it. I may try this, but I may have to lower the percentages to avoid the RIP set.

[galya]

OldGuy, I like your shirt!
Certainly give SS a try if you have time

[OldGuy]

It seems like these workouts only take 30-35 minutes.

Once I get myself back to where I can do something like this I will give this a try.

[Milko Georgiev]

Originally Posted by OldGuy

It seems like these workouts only take 30-35 minutes.

Once I get myself back to where I can do something like this I will give this a try.

Yes, SS takes from 25 to 35 minutes depending on the exercise.
The main idea is to do 2 exercises, one upper, one lower body and thus the workout takes about an hour.

[BFG]

Milko your link to your site isnt formatted right just drop the reference to jp fitness off the link

[Milko Georgiev]

This is where I want to get

[BFG]

top row number 2 or bottom left is where I want to be Milko your current picture wouldnt look out of place with them anyway!!!!

[Milko Georgiev]

Originally Posted by BFG

Milko your link to your site isnt formatted right just drop the reference to jp fitness off the link

The problem is with the forum software.

[Marykaa]

Milko and BFG..

I think I've noticed that in signatures on the forum now.. you need to have the full htt:// not only the www. part... for it to work right.