Basic questions regarding Loading sets

[Scott Stevenson]

Hi folks,

sorry for asking these basic questions, but as I'm not a native speaker one might excuse

When reading through page 87 of the ebook I get confused, so I'd appreciate if someone would lend me a helping hand.


Let's just assume there will be 3 weeks (no cruise taking into account).
Furthermore just assume there would ONLY be chest as exercise

Group A, B and C exercise:
DB Flat Press (A)
Smith Inclined Press (B)
Dips ©

How do you set up the routine for a three week blast?

Week 1: Tier 1 Group A
Week 2: Tier 2 Group B
Week 3: Tier 3 Group C
...

?


Merry Xmas to you all and thanks!

You'll need to incorporate Chest Isolation exercises per Volume Tiers as dictated in the Overview Sheets so that you can "zig-zag" between the above compound exercise (for each Rotation) and the Isolation exercises you choose.

(You could even use the same isolation exercises for the different "groups" each week if you wanted. This would depend upon whether you are trying to focus on some aspect of your chest. For instance, if you have a heck of a time getting upper chest activation and/or getting sore there, you might use an incline DB fly preceding your incline smith press and your dips, and even before the DB flat press if you end up working at a higher volume Tier.)

BTW, I'd not get ahead of yourself and assume you'll reach Tier III doing your first blast. It's possible of course, but could be too much. (Simply auto regulate. )

So, it would go like this, per your question:

Week 1 (A) DB Flat Press (Tier I - Just one set)
Week 2 (B) Incline DB Fly zig zagged with incline Smith press (Tier II - one set each, two sets total)
Week 3 (C ) Flat DB Fly zig zagged with Dips (Tier III - two sets each, so 4 sets total)

You can vary whether you do the compound or isolation exercise first. Isolation exercises done first have the advantage of pre-exhausting and providing neurofeedback to help you learn to engage the chest better, which is a common issue.

IF / when you plateau on a given Group, you can switch the order and proceed from there. At the next plateau, you could then switch back again, if you like. (This can allow you to progressively overload with the exercises that you truly prefer for Loading sets for quite a long time before ditching a set of Loading set exercises.)

-S