#35 Uncommon Set/Rep Schemes Proven to Accelerate Gains!

Joe DeFranco's Industrial Strength Show

Joe DeFranco

Fitness, Muscle, Health, Sports, Health & Fitness, Lifting, Bodybuilding, Strength

4.8 • 1.4K Ratings

🗓️ 29 October 2015

⏱️ 70 minutes

🔗️ Recording | iTunes | RSS

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Summary

In this weeks episode, Joe helps you get out of the "3 sets of 10" rut by sharing some unique methods that'll make your training more fun and productive! While listening to this episode you will learn: How focussing on "total volume" [as opposed to a specific set/rep scheme] can help you overcome sticking points and pack on muscle like never before; Joe's specific formula for performing 2.5X the pull-up volume that you're usually capable of doing; How Joe uses "time" & "EMOM's" in his programs to increase strength, power and work capacity; How to easily complete 15 reps [or more] with 85-90% of your 1RM; Why you should periodically replace your specific rep prescriptions with an "undetermined" amount of reps [performed in a specific timeframe]; The benefit of occasionally performing your reps "as fast as possible"; How & Why you should incorporate "ascending & descending pyramid sets" into your training; The "magic number" of warm-up reps that you should never exceed [doing so will bring your strength gains to a screeching halt]; Joe's exclusive warm-up protocol guaranteed to help you hit a PR next time you're in the gym...and much, Much MORE!

Transcript

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0:15.2	Hey guys before we get started today. I wanted to make a quick announcement because I do not believe I have spoken about this yet on the podcast and what I'm referring to is I wanted to make everybody aware that I will be speaking at the 2015 Swiss Symposium in Toronto Canada on November 13th and 14th.
0:26.0	So come join me, eh?
0:29.0	For those who don't know, the Swiss Symposium is like the single best conference slash
0:36.8	symposium ever created. It's run by Dr. Kenakin. I used to attend it all the time.
0:44.9	It has taken a 10-year hiatus.
0:48.2	I have no idea why.
0:49.7	It's none of my business.
0:50.9	I'm sure it is a
0:52.8	gynormous undertaking for Dr. Ken to put this thing together
0:57.3	because it is the most professionally run
1:01.7	just best information best speakers it's you're not going to find a
1:07.0	better conference than this trust me like I said I literally attended everyone
1:11.5	previous to this I was lucky enough literally attended
1:14.0	I was lucky enough and fortunate enough to be asked to speak at the last one which was 10 years ago now
1:20.0	and I had a blast speaking I also had a blast attending all the other
1:26.2	presentations Dr Ken literally you know gets the best of the best in all the different
1:32.1	disciplines and brings them together to present on their very best information.
1:38.0	And it's no different this year. He's got guys like Dr. Squat, Fred Hatfield is speaking. Dave Tate's going to be there, Paul
1:46.2	Check, Dr. John Burardi is going to be speaking on nutrition, Dr. Eric Serrano, Charles Pollackin, Donnie Thompson, J.L. Holdsworth, John Meadows, my friend
1:59.7	the guru, Dr. Tom Ballella is going to be talking nutrition and that's literally just like
2:05.4	barely scratching the surface. I mean there's there's dozens more. Those are just some of the
2:10.8	some of the speakers off the top of my head but I'll be speaking
	...

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