For the loading sets......I THINK the number of "zig-zags" is based on the prescribed number of sets for that muscle group on a given day. For example, basic plan, tier 3, day 2....calls for 4 sets of chest. I'm thinking that you do the following:
Set 1 = compound exercise for 6-12 reps (shy of failure)
Set 2 = isolation exercise for 6-12 reps (to failure)
Set 3 = compound exercise (same as set 1 with less weight, if needed) for 6-12 reps (FAILURE)
Set 4 = isolation exercise for 6-12 reps (to failure) - slightly less weight than set 2
However, if you're doing the same day on tier 1 where there is only one (1) set called for, then I guess there is no zig-zag......you just do a single set with the compound exercise to failure.
Am I on the right track?
Set 1 = compound exercise for 6-12 reps (shy of failure)
Set 2 = isolation exercise for 6-12 reps (to failure)
Set 3 = compound exercise (same as set 1 with less weight, if needed) for 6-12 reps (FAILURE)
Set 4 = isolation exercise for 6-12 reps (to failure) - slightly less weight than set 2
However, if you're doing the same day on tier 1 where there is only one (1) set called for, then I guess there is no zig-zag......you just do a single set with the compound exercise to failure.
Am I on the right track?