I Bodybuilder 5 - Transition - Friday Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness TrainingVideos I Bodybuilder 5 - Transition - Friday by Christian Thibaudeau April 24, 2011April 5, 2021 Tags Exercise Programs Romanian Deadlift — Ramp Sets: 7   Reps: 4/2/X   Rest: 45 Perform 3 sets of 4 repetitions followed by 3 sets of 2 repetitions (6 total sets), ramping (increasing) the load each set. For your first work set, use approximately 50% 1RM. Add 10 or 20 pounds on each subsequent set. The sixth set should be the heaviest weight you can lift for 2 reps without slowing down through sticking points. Set 7, reduce the weight by 20%, and perform as many repetitions as you can without technical breakdown. For intermediate lifters, and depending upon the day and lift, the load should be between 85% and 90% 1RM. For advanced lifters, the load should be between 90% and 95%. On each rep of every set, always lift the weight with maximum force (as hard and as explosive as possible). Rest no more than 90 seconds between sets, only taking the time required to give maximum effort. Power Clean — Max Force Sets: 6   Reps: 2   Rest: 45 With this exercise, every rep should be explosive. So select a 2-rep weight you can move with explosive force for all six sets. If in doubt, go lighter. Perform every repetition with maximum force (as hard and as explosive as possible). Rest no more than 45 seconds between sets. The idea, however, is to rest the least amount of time required to give maximum effort on the next set. Low-Incline Bench Press — Ramp Sets: 7   Reps: 4/2/X   Rest: 45 Perform 3 sets of 4 repetitions followed by 3 sets of 2 repetitions (6 total sets), ramping (increasing) the load each set. For your first work set, use approximately 50% 1RM. Add 10 or 20 pounds on each subsequent set. The sixth set should be the heaviest weight you can lift for 2 reps without slowing down through sticking points. Set 7, reduce the weight by 20%, and perform as many repetitions as you can without technical breakdown. For intermediate lifters, and depending upon the day and lift, the load should be between 85% and 90% 1RM. For advanced lifters, the load should be between 90% and 95%. On each rep of every set, always lift the weight with maximum force (as hard and as explosive as possible). Rest no more than 90 seconds between sets, only taking the time required to give maximum effort. Dumbbell Hammer Curl — Max Force Sets: 6   Reps: 2   Rest: 45 Select the heaviest 2-rep weight you can still accelerate. For most lifters, that will range between 80% and 85% of 1RM. Use this weight on all sets. Perform every repetition with maximum force (as hard and as explosive as possible), including feel sets. Rest no more than 45 seconds between sets. The idea, however, is to rest the least amount of time required to give maximum effort on the next set. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip Cable Pull-Through Strengthen the glutes for a better deadlift and squat, or just build a better butt, with the cable pull-through. Glutes, Tips, Training Eirik Sandvik April 4 Training The Best of the Guest 3 Q and A with Charles Staley Training T Nation May 30 Training Tip Treat Light Weight Like It s Heavy Use constant tension even when the load is light. You'll train your body to handle heavier weight and build muscle in the process. Here's how. Powerlifting & Strength, Tips, Training Jesse Irizarry May 22 Training Tip Why Natural Lifters Can t Grow Much Aside from their deficiency in bodybuilding drugs, most natty lifters make two training mistakes. Here's how to fix them. Bodybuilding, Tips, Training Eric Bach July 14