Q: I want to do a weekly rotation of light, medium, and heavy POF. For
A: Your “weekly rotation” sounds like a great idea for adding mass along all pathways. And the variation should keep you stoked…
However, at 49 you are right on the cusp of heavy-training tolerance…
Many leave heavy pyramid-style training behind after age 45. What do we suggest instead? Two great options that would work with the rotation cycle you want to use are:
1) Pure negative sets. This is using a heavy weight, about 20 percent more than your 8-rep max. You have someone lift the weight for you, and you lower in six seconds. Shoot for about six reps….
On many exercises, you can use a Smith machine or something similar, lift with both arms and lower with one…
For example, on overhead presses, you would use a slightly LIGHTER weight than your 8-rep max, lift with both arms, and lower with your right only. Continue until your right arm fails—you can no longer lower in six seconds. Rest for 20 seconds, then do it for your left.
That works with leg presses, calf
Pure-negative sets will make you sore, so you may want to do it on only one exercise in the POF 3-exercise sequence. You could just do 2 medium-heavy sets for the other two (7 to 9 reps to failure).
2) Downward progression 4X. Here you use your 15-rep max, but you only do 12. Add weight, rest 40 seconds, then do 10. Add weight, rest 40 seconds, and try to get 8. Add weight, rest 40 seconds, then go to failure, trying to get 6.
DP 4X is one of the KEY methods Jordon Williamson used in his 12-week transformation, adding 18 pounds of muscle. His story and the complete programs he used are in The Ultimate Super-Size Crash Course.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
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