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  1. #1
    Red Boar is offline Senior Member
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    Default Need some inspiration for new cycle. Any opinion would be most welcome!

    Comrades, I plan to start a Bear like routine, altered a little by my own preferences.

    I would like to train the whole body every 72hours (as major muscle groups need that time to fully recover - I took that from the Westside doctrine and it seems to work as far as muscle hipertrophy, if near failure is approached as I use to do on Bear), doing overhead presses, pull ups, bench/incline bench presses (alternative) and deadlifts by The Bear Method and squats just up to 80% of 1RM, 2-3 sets of 3-5 reps. 12 to 24 hours after this I would do an extra workout of swings (no. of reps in 15minutes, trying to increase first the reps, then the working period) and some assistance work for arms, shoulders and traps of 1-2 sets, Power to the People style. I tend to imply more than the 2 main exercises because generally, if 30s break are used, I cannot accomplish more than 5 sets with 80% of the main set and some extra volume might be beneficial as far as lactic acid tolerance is all about.

    What do you think about this idea? Any words of wisdom from experienced comrades?

    Or I should just cut the crap and get to a good ol' Sheiko cycle, which I am strongly reluctant to because of the huge amount of time it would take me almost daily?
    Last edited by Red Boar; 02-11-2010 at 10:57 PM.

  2. #2
    pesce is offline Senior Member
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    Default bumping

    bumping...not qualified to answer this one other than to say it seems like a lot of work to me.

  3. #3
    faizalenu is offline Senior Member
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    Default Sounds like you are trying to have your cake and eat it too.

    Oh, if I do Bear for everything I will be huge. The bear involves two things:
    * Lots of volume at a pretty heavy weight.
    * Lots of recovery

    If you do bear for 5 different exercise, you are not going to recover in 12-24 hours.

    I would take a more WSB approach. Have one exercise that if your primary lift, and do the rest as "assistance" work. And if you do Squats, don't do deads and vice versa.

    The quality of your bear sets will be better, and your CNS won't be fried.

    If you can do 3 exercises with the bear protocol, you are not doing the bear protocol
    Faizal S. Enu, CFT/RKC/PBA
    My blog: [URL]http://faizalenu.blogspot.com[/URL]
    Workshop Schedule: [URL="http://tinyurl.com/XA-Kettlebell-Workshops"]http://tinyurl.com/XA-Kettlebell-Workshops[/URL]

  4. #4
    Red Boar is offline Senior Member
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    Default

    Thank you, comrade!

    Yes, my CNS is giving up after 2 Bear Style exercises... With longer breaks between exercises, using lots of protein&carbs loaded shakes prior and during the workout, I could go through the set/rep scheme but after 3 workouts I feel like I've been cleaning the Cernobil reactor or something just as healthy and funny.

    I could never perform too many sets at 80%, let's say 5-6. That's why I thought there would be something useful to add more exercises: this way I could do a bigger volume/workout.

    Thank you for your warnings, comrade! Power to you, anywhere, anytime!

  5. #5
    ddn
    ddn is offline Banned
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    Default

    Red Boar: I'd encourage you to check out what people are doing with the Gym Movement protocol. Check out the thread of people setting PRs every day. You could get all the benefits you're looking for, without the tremendous fatigue.

    I did Bear before I started using the GM protocol and I know exactly what you mean.

    You can see what I've done lately and I feel the best I've ever felt. Literally no fatigue.

  6. #6
    Avenue is offline Senior Member
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    Default

    Quote Originally Posted by Red Boar View Post
    Thank you, comrade!

    Yes, my CNS is giving up after 2 Bear Style exercises... With longer breaks between exercises, using lots of protein&carbs loaded shakes prior and during the workout, I could go through the set/rep scheme but after 3 workouts I feel like I've been cleaning the Cernobil reactor or something just as healthy and funny.

    I could never perform too many sets at 80%, let's say 5-6. That's why I thought there would be something useful to add more exercises: this way I could do a bigger volume/workout.

    Thank you for your warnings, comrade! Power to you, anywhere, anytime!
    Thanks for the information. I've been wondering about this too. The lengthy recovery time makes a lot of sense given the work load.

  7. #7
    Jethro is offline Senior Member
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    Default Bear

    There are several ways to do the Bear...

    Work up to the volume required. Sounds like you are using too much for your 100 and 90 sets. Drop down a bit and work on getting your volume up. Once you get your volume where you need it (10-20 sets) then start working on getting your 100 and 90 sets up and moving.

    The Bear program is excellent because there are so many ways to go about it. You could do it to where you move up on your 100 sets or your 80 sets, but not both in the same workout. In other words, once you get your 80 sets, move up on the 100 and 90 sets. Change it up within the cycle... once you get your 100 and 90 sets, move up on your 80 sets. You decide which one to move up on each workout depending on how you did last workout or how you feel as the workout progresses.

    You could wave either the 100 and 90 or the 80. Crap like that.

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