Tactical Barbell: Mass Protocol by K. Black

Author:K. Black [Black, K.]
Language: eng
Format: epub
Publisher: Zulu23 Group
Published: 2019-06-21T23:00:00+00:00

Extra Sets: Add 1, 2, 3, or more sets to one or more exercise in your cluster. If you’re in the mood to really ‘blast your pecs’ then by all means do 5, 10, or a million sets. Don’t stop at the prescribed amount. This is our favorite H tactic because volume contributes significantly to hypertrophy. As a bonus, work capacity improves as well. Work capacity is a high value domain for operational athletes.

Failure: Go beyond the prescribed reps until you can’t, on the last set of the exercise. The only thing that changes is how many reps you do – not the load. Don’t start adding more weight to the bar than what’s prescribed for the session. If you’re supposed to be handling 65%RM, then don’t add an extra pound to that number. Just do more reps. What this might look like; you’re on your final set of barbell rows. You hit the prescribed 12 reps. Instead of stopping at 12 keep going until you can’t. Then rest for a few seconds and squeeze out a few more. Then rest for another few seconds and pump out another 2-3 reps. Keep repeating as able. This is a decent choice if you don’t have time to use the ‘Extra Sets’ method.

Super Setting refers to pairing up two exercises and doing sets of each back to back with minimal/no rest. For example, let’s say you have dumbbell shoulder press and dips in your H cluster. You’d do one set of DB shoulder press and then immediately do a set of dips. Then take your rest interval and repeat. A good choice when time is tight.

PROGRESSION

Every 3 to 6 weeks, add 5-10lbs to 1RMs. Recalculate and repeat. Don’t force progression for exercises you struggled with - use the same numbers for the next block.

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