Special sets

These are sets that are not done in the traditional way and provide certain benefits, they are explained so you can follow the protocol correctly.

Supersets

This means that the sets are done back to back.

They are identified by the fact that they share a letter prefix along with a number, for example:

A1. Leg press

A2. Leg curl

What this means is that "A" is a circuit, a superset. You do the leg press, and then immediately you do the leg curl, and then start again. If you have 3 sets of each, that means that you do 3 circuits: leg press, leg curl, leg press, leg curl, leg press, and leg curl. Minimal to no rest between circuits.

If you have different letters, it means they are a different circuit altogether, only to be done after the previous one has been completed.

Drop Sets

This means that you drop the weight of a given exercise, usually by 20%, and do more sets with little rest. For each additional drop set, you drop the weight again.

This will appear in the program in the RIR section, something like this: 2+D2.

The "D" is short for Drop Set, and the fact that it's D2 means that it's 2 drop sets (the last 2). So if you have 4 sets in total, this is how it would play out:

• 1 set with normal weight

• 1 set with normal weight

• Drop the weight by 20% and do another set with no rest (drop set 1)

• Drop the weight again by 20% and do another set with no rest (drop set 2).

The RIR of the Drop Set set has two scenarios:

1. If not in an overreaching week (last week before the deload), then the RIR is the same as the normal sets. Therefore if you are doing RIR 2, the Drop Set is RIR 2. If you are doing RIR 1, the Drop Set is RIR 1.

2. If you are in the overreaching week, then the RIR is always 0, no matter the normal sets. Thus if you have 1+D1. This means that your regular sets are RIR 1, but your Drop Set is RIR 0.

Myo Sets

This works in a similar way to drop sets, but without any load drop. Rather, you rest for a certain amount of deep breaths, and then you continue your set.

Generally speaking, I recommend taking 3-5 deep breaths. You need to recover enough to be still able to do 3-6 reps. If you are doing less than 3, you need to rest more, if you're doing more than 6, you rested too long, or your initial RIR rating was not accurate.

I phrase it in a similar way to drop sets so that you will see something like this: 2+M2. The "M" is short for Myo Set.

Let's say you have 4 sets, with "2+M2". This means out of 4 total sets, the last 2 are Myo.

• 1 set with normal weight

• 1 set with normal weight

• Rest for X breaths, and then do another set (myo set 1)

• Rest again for X breaths, and do another set (myo set 2).

The RIR of the Myo Set set has two scenarios:

1. If not in an overreaching week (last week before the deload), then the RIR is the same as the normal sets. Therefore if you are doing RIR 2, the Myo Set is RIR 2. If you are doing RIR 1, the Myo Set is RIR 1.

2. If you are in the overreaching week, then the RIR is always 0, no matter the normal sets. Thus if you have 1+M1. This means that your regular sets are RIR 0, but your Myo Set is RIR 0.