Loading sets help

[Fireguy10720]

Hey Bud!

You're welcome!

You've not been zig-zagging, actually.

ON Back, you'd alternate between the Thickness and Width exercises, e.g., Row, Pulldown, Row. (If you lack more width then thickness, you'd do pulldown, row, pulldown. You could also vary this on your different loading set exercise groupings.)

On Chest and Delts, the Zig-zag would be between a compound and an isolation exercises, e.g, Incline press and decline fly; or OH press and DB side lateral.

ALL the loading sets are done in succession, as well, with the rest intervals as noted on the Overview Sheets. For back, you'd warm-up on your thickness and width exercises and then do them with a 1:30 rest interval (see p. 87 for Loading set description)

So for a T-bar row and Lat pulldown, it might look like:

T-bar Row WU sets
Pulldown WU sets
Last T-Bar Ro WU

Loading SETS:

T-Bar Row x 10 (non-failure)
(1:30 rest)
Pulldown x 8 (failure)
(1:30 rest)
T-Bar Row x 7 (failure at 8)

If you can't secure two machines, then simply do what is available for the isolation exercise (or whichever you feel is less important), which might mean just a couple warm-up reps upon arrival at the new machine. Simply start the REST interval when you're actually AT the machine, resting and ready. I've done Loading sets a dozens of gyms and this rarely is an issue b/c if someone is at your machine when you get over to it, you can ask to work in and you've still got your rest interval for them to do a set (or wait for them if they are already doing one). Simply explain that you're working on a rest interval and just have a couple sets to do.

You can also be smart about exercise selection, e.g.:
• Pull-ups or rack chins on the rack you used for BO rows or rack pulls
• DB's used at the same bench you do presses on (or use a neighboring bench.)



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You can add variety, change the activation patterns for a given exercise and thus continue blasting with the same exercises after you stall by switching the order of zig-zagging, e.g., do the isolation exercise first, followed by the compound.

Check page 89 for the examples here.

-S

So I think I'm understanding it a little bit more but still have a few questions. So let's just use tier 2 for an example so Chest you have two sets, would you then just be doing your one compound movement and then and isolation for your two sets or are you doing two of the compound and your zigzagging with the isolation for example a dumbbell flat press and then a fly and then dumbbell flat press and then fly and then done?

And then tier 3 where we have four sets?
Is it 4 set of they dumbbell presses for chest compound movement or two compounds into flies zigzaged?





And then for lower loading again tier 2 for example we have two sets for thigh are you doing thigh, quad, adductor calf and then coming back to do the second set of thigh or how is the lower loading days done?

Sorry for so many questions I just thought I've been doing it right for the last few months and kind of upsetting that I hadn't been.
Excited to see what it's like if I'm doing it exactly how its supposed to be done.