Geek’s Test is Best Recomp

[Poppy]

Agreed

That was my reasoning

 

[Rusty]

Am learning some new things here now.

I don’t think I’ll ever stop learning stuff on UGM. So much variety and experience here.

 

[anabolic_geek]

Never tried hacks before but seems a perfect time to try em!

 

[Poppy]

This guy here blew my legs up!

 

[anabolic_geek]

Sadly our gym lacks one of these. But we do have the front hack machine.

 

[Rusty]

Front hack looks
More
Like a quad
Workout??

 

[Poppy]

Give it a ride. Pump up those quads

 

[Dirtnasty]

Almost looks like a vsquat and pendulum squat had a baby

 

[NeuroRN]

The template I have said your rep range should be 8-12.

 

[anabolic_geek]

Today’s Training​

Glutes focused lower body day​

Jesus fuck my glutes are absolutely fried today. I went up on a few exercises and figured out a way to tweak my lunges for a better stimulus

 

[JLee]

No doubt! That’s alot of reps

 

[anabolic_geek]

Like Rich Piana used to say: “Whatever it takes!”

 

[NeuroRN]

I stand corrected. Here’s the supporting files from my RP template

19.) What does the rep range have to be?

A: It depends on the phase. On your first set of an exercise, you’ll need to adjust your initial 10RM weight if your first set is too high or too low in reps. For all sets after the first of each exercises, any and all reps are fine.

Please take a look below:
Mesocycle 1: 6 reps or less is too few, 20 reps or more is too

Mesocycle 2: 6 reps or less is too few, 20 reps or more is too many

Mesocycle 3: 10 reps or less is too few, 30 reps or more is too many

Mesocycle 4: 3 reps or less is too few, 12 reps or more is too many

 

[anabolic_geek]

Haha yeah I’ve read thru all mine twice.

 

[anabolic_geek]

I was actually lecturing some people on the RP discord cuz they don’t run the template correctly.

 

[NeuroRN]

I kept all my weights shooting for 12-14 first set. I’m not doing 7 sets and keeping reps near 20 lol. That’s just not for me.

 

[NeuroRN]

The templates aren’t perfect for everyone.

 

[anabolic_geek]

Oh yeah I was thinking about doing that for my lunges. They just wear me out so fast… I think boosting the weight would give me a better SFR

 

[NeuroRN]

Mike said in a video about the new templates that all his workouts are ad hoc and the templates aren’t for everyone.

 

[anabolic_geek]

Oh I’m sure. But I’m not Dr. Mike. I consider myself a beginner/intermediate lifter. That said, I’m quite confident I could ape the templates fairly easily if I wanted to.