Exodus Strength

michael wrote: ↑Fri Feb 02, 2018 3:25 pm Is it possible to make the same load feel Heavy, Light, or Medium by managing fatigue differently?

For example:

Load ~80% 1RM
Sets x Reps
Rest between sets

Heavy
4x6
Five minutes

Light
8x3
Two minutes

Medium
6x4
Three minutes

I proposed something similar here, where the light day is this:

2@70, 2@75, 2@80, 2x1@85

Your light day doesn't seem very light/low stress to me.

unruhschuh wrote: ↑Mon Jan 08, 2018 11:12 am

Mattjd wrote: ↑Mon Jan 08, 2018 10:27 am You don't swap bench and press weekly on HLM right?

I guess you could. You can do the press as light variant. Or you can declare the Press the fourth main lift and do a four day split like so:

	Monday	Tuesday	Thursday	Friday
H	Squat	Bench	Deadlift	Press
L	Press	Squat	Bench	Deadlift
M	Deadlift	Press	Squat	Bench

That is basically what I do right now.

I REALLY like this. I might have to do this next week.

@unruhschuh omg this is amazing!!!!!!!!!!!!!

Hey,

Long time lurker, learnt a lot here, finally joining.

I'm wondering if anyone ran the 4 day HLM highlighted 2 posts above with good results ?
If so, would you mind sharing your setup ?

I tried several variations but could never find something that felt right. Right now i am running a 3 day full body, hlm/dup kinda style, with an optional 4th bro-day after the 3rd, but i like the structure of the 2on - 1 off - 2 on - 2 off

Thanks

tdul wrote: ↑Wed Oct 10, 2018 4:32 am Hey,

Long time lurker, learnt a lot here, finally joining.

I'm wondering if anyone ran the 4 day HLM highlighted 2 posts above with good results ?
If so, would you mind sharing your setup ?

I tried several variations but could never find something that felt right. Right now i am running a 3 day full body, hlm/dup kinda style, with an optional 4th bro-day after the 3rd, but i like the structure of the 2on - 1 off - 2 on - 2 off

Thanks

I didn't do this for long, so I have no useful data to share. I'd probably do what you're doing right now, i.e. use some kind of DUP scheme borrowed from @Hanley's Montana Method or use @gnuckols's free programs and squeeze them into the four day thingy.

Starting this method right now, thank you sir!

After a three weeks cycle, I'm pleased with this approach.

I programmed these three weeks like this:
Week 1: High volume, Low intensity
Week 2: Medium volume, medium intensity
Week 3: Low volume, High intensity

I can't really tell how much strength I've gained, since I didn't really know what my PRs were at the beginning, but I felt strong and energetic. I will be able to measure my strength gains in the next cycle. See you in three weeks, hopefully!