Sunday, July 08, 2007

A variation on David Jacobs/Branch Warrens shock routine

Was looking at this some Delts routines at the Muscular Development (MD) forums.

Found a post in a Branch Warren thread by CUT260 aka David Jacobs
10 sets of 10 reps using the heaviest weight you think you can finish all ten sets with. So for each exercise that’s a goal of 100 reps. We basically will do 3 exercises per body part. So far I have not finished all 10 sets as you think some weight is light but come the 5th, 6th, 7th set it feels like the weight of the world. Its a killer especially with deadlifts and squats.

A variation I’ve seen is:

A three day split centred around the Squat, the Deadlifts and the Bench Press.

For each day the Squat, Deadlift and Bench Press are the lead exercise. For each, select a weight you can just do for a set of ten reps. Use that weight for 16 sets of 6 reps. Note, that is 96 reps, close to David's 100 reps.

Do it right and there shouldn't be much left in the tank. The second and third exercises, select a weight that you can do for 6 sets of 6 reps.

When you can do the 16x6 or 6x6, up the weight.

Follow this routine for 8 weeks.


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