backups
these are drop sets in reverse...instead of goin down in weight..u go back up in weight to failure. great way to end a movement if your not doin suicides. slowly go up in weight is the key and don't fuckin stop til u can't do any more...AND GO UP AGAIN! go by feel on these.
killer 20s PLUS 50-RPF SET
do sets of 20 goin up in weight til your doin a set of 20 as a rest pause(in other words til u can't do 20 reps anymore). then bump the weight up a little bit and perform an 50 rep rest pause set. the idea is to do OVER 50 reps as much as possible total. these are great for lagging and/or weak bodyparts.
high rep weeks
these are good to do for 1-2 weeks to give u a break from heavy weights but the RULES STILL APPLY. its just that your mininum reps are 20-30 reps. u still overshoot reps...goin up in weight and still do RPF set on the final set. back down the volume and number of movements though when u approach these high rep weeks. these will help with recovery but at the same time..u still gain muscle and strength.
enjoy the pain,
TB
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