Reactive Training Systems

Nick Morneau · Nick Morneau

I have been having a problem when I squat. It only effects me when the weight is nearing 600lbs. I am guessing that its not a problem when the weight is lighter simply because my lower back is already really strong and can take it but when I start getting to the 600lbs range on the squat I end up pulling a musc...

Geir M · Geir M

I'm curious to why the program is split into lower body and upper body workouts. I'm very used to doing both in all of the training days of the week. I'm not saying it's bad or anything, just curious to know the reason. I'm also curious about what you would think about changing the routine slightly so tha...

Mike Tuchscherer · Dustin

I am using reverse bands for deadlift and bench. My question is when should the band no longer assist you in the lift?? To help clarify my question...should there be any tension on the bands when you are locked out on a bench press? When should there be no band tension on deadlifts? Above knee level?...

Geir M · Geir M

So I've read the book. Read a couple of topics here in the forum, and I'm pretty sure I will start RTS training next week. I've pretty much decided which exercises to use for my first mesocycle, but I just wanted to post them here so that I'm sure this is a good selection of exercises. Also the cyclic rep sch...

obrnpwrlftr · obrnpwrlftr

This just came to me. If I were suppossed to do say squats at 80% for 3 sets of 3 according to my Sheiko template and I wanted to apply RTS to that to get the correct volume,etc. would it go something like this... Start off by warming up then do triples, increasing the weight until I get to a weight that allows...

wilmer · wilmer

Hey I train with alot of people so I know alot of exercise to increase my bench.I just turn 19 and bench raw 275 at 132 and 290 at 148.Can somebody give new exercise to improve my bench.Thank You For Helping! -- Edited by wilmer on Wednesday 25th of March 2009 06:45:33 PM

obrnpwrlftr · obrnpwrlftr

I read the book through twice and looked at the spreadsheets that came with it. I have a bunch of questions and I may have more as these are answered.... 1. Do you use a different protocol every week from the list for the volume phase and intensity phase for each respective blocks? In other words...if I p...

Anonymous

I have a meet March 28th, which is right about 8 weeks away. My question is when should I start my volume phase? Would I start 7 weeks out since that would get me through one volume/intensity phase and give me 1 week to de-load for the meet? _Dustin

w8lifteruf11 · w8lifteruf11

Hey Mike I was wondering if you think that I should start with a volume phase first then go into intensity after three weeks? Also What do you think of doing a macrocycle for 12 weeks of 3-volume, 6-intensity, 3-volume; or do you think I should do 3-V, 3-I, 3-V, 3-I?

Nick Morneau · Paul Lietz

Hey Mike it's Paul. I met you at the Raw Unity meet and talked with you for about 30 minutes about RTS to find out a little more about it. Congrats on all your great lifting it was awesome to watch you lift . I was the young dude who couldn't believe that you were only 23. Your amazing for how old you are. Anyway...

TRON · TRON

2000 lb Raw total!

JordanLinteris · JordanLinteris

Mike I got a few questions for ya. I have always believed that an individuals diet is just as important as the lifting program one does. Obviously without the sufficient ammount of protein and carbs and natural fats etc., you cannot get the gains that you should make by working your muscles. I was wonde...

Mike Tuchscherer · Mark Robinson

Hi Mike, Read your book with great interest so thanks very much for putting it out there. My question is regarding fatigue stops. You say that if you do say a tripple and its 8, then do it again and its 9 stop and move on you're done. What is the rational behind this and is there a case to be made for doing more a...

Mike Tuchscherer · Anonymous

I picked out my exercises for the program but I am having trouble putting them together. I don't know whether to do a 3 or 4 day per week program. Here is my exercise selection -Suit squats, Raw squat variation- Low box squat, Squat supplement- pause squat or high bar squat -DL assist- Reverse band dl,...

Brady Stewart · Brady Stewart

This discussion is for advanced and extra class lifters who are interested or has incorporated concentrated loading into there training. (Concentrated loading is dangerous and will make you more susceptible to injury. ) Since apparently there is little advantage for high class athletes to ut...

BobW · BobW

OK, so I was doing 15 rep squats yesterday, and it struck me that I could radically alter the RPEs based on how fast I do the reps. My normal rhythm on high-rep squatting is one rep every 10-15 seconds. That gives me time to take 4 or 5 nice measured, deep breaths in between every rep. Of course, the bar sta...

Nick Morneau · Nick Morneau

So I am almost finished getting all my stuff needed for my home gym. Nothing fancy except for my custom rack which I cant wait to get. But anyways its pretty simple just a platform with band hooks and my power rack with loads of weights. I am unsure if my idea for my platform will be enough to take the poundin...

Nick Morneau · Nick Morneau

So i got the manual from Santa this year. I have read over it multiple times already and it seems to make alot of sense but I am having trouble putting it all together. I am fairly advanced so I just cant see myself starting out at just the basic with fatigue stops. My conditioning and recovering ability is...

K-jay · K-jay

Hi, I read your book, and I think it was really good! I want to apply the genereal principles in the book to my own training, which is somewhat different than the templates in the book since I am a little more size-oriented and not a powerlifter. First, I will increase the reps a little by adding the rep r...

Nick Morneau · Nick Morneau

What is everybody using to work on the bottom of the squat. I dont have a huge weekness but its definitly something that I dont want to neglect either. I choose to do pause squats and ssb squats to work on the bottom. But ive never done pause squats so I am unsure. I dont want to go back to box squats, I didnt re...

Geir M · Geir M

Hi, I've just finished reading the book, and I must say it was quite intruiging and I am looking forward to trying this after finishing my current round of Sheiko. I do have a question about the cyclic exercises though. Are you supposed to cycle the rep ranges during the volume and intensity phase, or ju...

JordanLinteris · JordanLinteris

I am going to order some bands for bench since they seem to help a large ammount with deads and squats, question is though what to buy. I am not familiar with bands for benching and was wondering what the common band to use is. I see minis used often, and sometimes doubled I think. Should I order two sets of m...

BobW · BobW

How do you use chains with a DL? I wanted to use 2 sets of chains in my session last night, and no matter what I tried, the chains would either end up under the plates, meaning getting another rep was impossible without re-setting up, or at least one set of chains would just fall of mid-way through the lift....

sbarrick92 · sbarrick92

i've been following the posts on this site daily and getting a feel for program designs. I have been following the basic template(from manual) for a while now and am making progress. Wondering about more frequency based training in an off-season setting with next bench-only meet in April. Than...

MichaelG · MichaelG

I was wondering if anyone had any suggestions as to a good first squat suit. I squat with feet slightly outside of the shoulders, lift in the USAPL, and have a budget of about $140 (Christmas cash). I was thinking of just getting a z-suit since I imagine it would be very forgiving and leave some money in m...

Chad McMullin · Chad McMullin

Mike, did the snatch grip DL's yesterday and it went real well. My question is today my upper back is real sore. Is that normal when doing this exercise? Thanks, Chad

deanredzic · deanredzic

For Mike and anyone else. Contrast baths (plunge pool/spa): What ratio and times do people recommend. I have been reading 1:1 with 1 minute periods. but the posters at the recovery centre say 1 min hot, 30 seconds cold. What does everyone else do? ---------------------------------------- Grip: h...

Dan92109 · Dan92109

on 12-28-08 dynamic back deads on aerobics platform w/ blue bands finish w/ 335(1)(5sets) exersion9/9/8/8/9 stiff leg on aerobics 335(1)(5sets)e8/8/7/7/7 sumu normal 335(1)(5)e8/8/7/7/6 box squats w/ blue bands finish w/ 345(2)(4sets)e8/8/9/8 on 12-30-08 (last heavy day)[because holida...

Dano · Dano

I got the idea a couple months ago (from Eric Talmant) to try long pause(about 6 second) benches. Not a new trick by any means but man, have they improved my bench! I'm pausing weights for six seconds that were a tough touch-n-go a couple months ago. I'm using them as my primary bench movement on my &quo...

Mike Tuchscherer · Mike Tuchscherer

[youtube=http://www.youtube.com/watch?v=0l...

Topic		Started By	Replies	Views	Last Post
	Lower back is rounding at the bottom of the squat? (Preview) I have been having a problem when I squat. It only effects me when the weight is nearing 600lbs. I am guessing that its not a problem when the weight is lighter simply because my lower back is already really strong and can take it but when I start getting to the 600lbs range on the squat I end up pulling a musc...	Nick Morneau	7	1396	Feb 10, 2009 by Dano
	Question about the basic template (Preview) I'm curious to why the program is split into lower body and upper body workouts. I'm very used to doing both in all of the training days of the week. I'm not saying it's bad or anything, just curious to know the reason. I'm also curious about what you would think about changing the routine slightly so tha...	Geir M	3	1907	Feb 8, 2009 by Geir M
	Reverse band question (Preview) I am using reverse bands for deadlift and bench. My question is when should the band no longer assist you in the lift?? To help clarify my question...should there be any tension on the bands when you are locked out on a bench press? When should there be no band tension on deadlifts? Above knee level?...	Dustin	3	797	Feb 7, 2009 by Mike Tuchscherer
	My RTS exercise selection (Preview) So I've read the book. Read a couple of topics here in the forum, and I'm pretty sure I will start RTS training next week. I've pretty much decided which exercises to use for my first mesocycle, but I just wanted to post them here so that I'm sure this is a good selection of exercises. Also the cyclic rep sch...	Geir M	5	8448	Feb 3, 2009 by Geir M
	Applying RTS to Sheiko (Preview) This just came to me. If I were suppossed to do say squats at 80% for 3 sets of 3 according to my Sheiko template and I wanted to apply RTS to that to get the correct volume,etc. would it go something like this... Start off by warming up then do triples, increasing the weight until I get to a weight that allows...	obrnpwrlftr	5	3035	Feb 2, 2009 by Mike Tuchscherer
	Im starting to bench.Can somebody give me some exercise that I dont know to increase my bench (Preview) Hey I train with alot of people so I know alot of exercise to increase my bench.I just turn 19 and bench raw 275 at 132 and 290 at 148.Can somebody give new exercise to improve my bench.Thank You For Helping! -- Edited by wilmer on Wednesday 25th of March 2009 06:45:33 PM	wilmer	1	878	Feb 2, 2009 by Mike Tuchscherer
	I am lost (Preview) I read the book through twice and looked at the spreadsheets that came with it. I have a bunch of questions and I may have more as these are answered.... 1. Do you use a different protocol every week from the list for the volume phase and intensity phase for each respective blocks? In other words...if I p...	obrnpwrlftr	3	1178	Feb 2, 2009 by Mike Tuchscherer
	question about scheduling program (Preview) I have a meet March 28th, which is right about 8 weeks away. My question is when should I start my volume phase? Would I start 7 weeks out since that would get me through one volume/intensity phase and give me 1 week to de-load for the meet? _Dustin	Anonymous	1	913	Feb 1, 2009 by Anonymous
	Volume/Intensity- Paul Lietz (Preview) Hey Mike I was wondering if you think that I should start with a volume phase first then go into intensity after three weeks? Also What do you think of doing a macrocycle for 12 weeks of 3-volume, 6-intensity, 3-volume; or do you think I should do 3-V, 3-I, 3-V, 3-I?	w8lifteruf11	1	1076	Jan 31, 2009 by Mike Tuchscherer
	ply-wood bench press on lower end bench day? (Preview) Hey Mike it's Paul. I met you at the Raw Unity meet and talked with you for about 30 minutes about RTS to find out a little more about it. Congrats on all your great lifting it was awesome to watch you lift . I was the young dude who couldn't believe that you were only 23. Your amazing for how old you are. Anyway...	Paul Lietz	2	975	Jan 29, 2009 by Nick Morneau
	Congratulations Big Mike on your huge raw total this weekend (Preview) 2000 lb Raw total!	TRON	7	942	Jan 29, 2009 by jwzrd
	Diet/Calorie intake questions. (Preview) Mike I got a few questions for ya. I have always believed that an individuals diet is just as important as the lifting program one does. Obviously without the sufficient ammount of protein and carbs and natural fats etc., you cannot get the gains that you should make by working your muscles. I was wonde...	JordanLinteris	8	1959	Jan 23, 2009 by Mike Tuchscherer
	Fatigue Stops (Preview) Hi Mike, Read your book with great interest so thanks very much for putting it out there. My question is regarding fatigue stops. You say that if you do say a tripple and its 8, then do it again and its 9 stop and move on you're done. What is the rational behind this and is there a case to be made for doing more a...	Mark Robinson	10	2671	Jan 22, 2009 by Mike Tuchscherer
	Have some questions about putting together program (Preview) I picked out my exercises for the program but I am having trouble putting them together. I don't know whether to do a 3 or 4 day per week program. Here is my exercise selection -Suit squats, Raw squat variation- Low box squat, Squat supplement- pause squat or high bar squat -DL assist- Reverse band dl,...	Anonymous	3	992	Jan 21, 2009 by Mike Tuchscherer
	Incorporating Concentrated Loading (Preview) This discussion is for advanced and extra class lifters who are interested or has incorporated concentrated loading into there training. (Concentrated loading is dangerous and will make you more susceptible to injury. ) Since apparently there is little advantage for high class athletes to ut...	Brady Stewart	1	3300	Jan 18, 2009 by Mike Tuchscherer
	Higher Rep Sets: RPE, etc (Preview) OK, so I was doing 15 rep squats yesterday, and it struck me that I could radically alter the RPEs based on how fast I do the reps. My normal rhythm on high-rep squatting is one rep every 10-15 seconds. That gives me time to take 4 or 5 nice measured, deep breaths in between every rep. Of course, the bar sta...	BobW	4	1240	Jan 17, 2009 by Mike Tuchscherer
	Building your home gym? (Preview) So I am almost finished getting all my stuff needed for my home gym. Nothing fancy except for my custom rack which I cant wait to get. But anyways its pretty simple just a platform with band hooks and my power rack with loads of weights. I am unsure if my idea for my platform will be enough to take the poundin...	Nick Morneau	7	3060	Jan 16, 2009 by Ron
	Having trouble figuring out how to start my rts training (Preview) So i got the manual from Santa this year. I have read over it multiple times already and it seems to make alot of sense but I am having trouble putting it all together. I am fairly advanced so I just cant see myself starting out at just the basic with fatigue stops. My conditioning and recovering ability is...	Nick Morneau	10	2570	Jan 15, 2009 by Nick Morneau
	RTS with different template and goals (Preview) Hi, I read your book, and I think it was really good! I want to apply the genereal principles in the book to my own training, which is somewhat different than the templates in the book since I am a little more size-oriented and not a powerlifter. First, I will increase the reps a little by adding the rep r...	K-jay	3	1486	Jan 14, 2009 by K-jay
	exercises to work the bottom of the squat (Preview) What is everybody using to work on the bottom of the squat. I dont have a huge weekness but its definitly something that I dont want to neglect either. I choose to do pause squats and ssb squats to work on the bottom. But ive never done pause squats so I am unsure. I dont want to go back to box squats, I didnt re...	Nick Morneau	5	1955	Jan 14, 2009 by Scott Baquet
	Question about Cyclic (Preview) Hi, I've just finished reading the book, and I must say it was quite intruiging and I am looking forward to trying this after finishing my current round of Sheiko. I do have a question about the cyclic exercises though. Are you supposed to cycle the rep ranges during the volume and intensity phase, or ju...	Geir M	1	939	Jan 11, 2009 by Mike Tuchscherer
	Bands for benching. (Preview) I am going to order some bands for bench since they seem to help a large ammount with deads and squats, question is though what to buy. I am not familiar with bands for benching and was wondering what the common band to use is. I see minis used often, and sometimes doubled I think. Should I order two sets of m...	JordanLinteris	6	914	Jan 11, 2009 by JordanLinteris
	Deadlift with Chains: Setup (Preview) How do you use chains with a DL? I wanted to use 2 sets of chains in my session last night, and no matter what I tried, the chains would either end up under the plates, meaning getting another rep was impossible without re-setting up, or at least one set of chains would just fall of mid-way through the lift....	BobW	2	1026	Jan 10, 2009 by Chad McMullin
	RTS Bench Training (Preview) i've been following the posts on this site daily and getting a feel for program designs. I have been following the basic template(from manual) for a while now and am making progress. Wondering about more frequency based training in an off-season setting with next bench-only meet in April. Than...	sbarrick92	3	875	Jan 9, 2009 by Mike Tuchscherer
	First Squat Suit (Preview) I was wondering if anyone had any suggestions as to a good first squat suit. I squat with feet slightly outside of the shoulders, lift in the USAPL, and have a budget of about $140 (Christmas cash). I was thinking of just getting a z-suit since I imagine it would be very forgiving and leave some money in m...	MichaelG	7	975	Jan 8, 2009 by MichaelG
	snatch grip DL question for Mike (Preview) Mike, did the snatch grip DL's yesterday and it went real well. My question is today my upper back is real sore. Is that normal when doing this exercise? Thanks, Chad	Chad McMullin	3	1093	Jan 4, 2009 by Brady Stewart
	Recovery methods, grip strength and other questions. (Preview) For Mike and anyone else. Contrast baths (plunge pool/spa): What ratio and times do people recommend. I have been reading 1:1 with 1 minute periods. but the posters at the recovery centre say 1 min hot, 30 seconds cold. What does everyone else do? ---------------------------------------- Grip: h...	deanredzic	9	1680	Jan 3, 2009 by TRON
	What should my Deadlift Contest Opener Be Jan 25 (Preview) on 12-28-08 dynamic back deads on aerobics platform w/ blue bands finish w/ 335(1)(5sets) exersion9/9/8/8/9 stiff leg on aerobics 335(1)(5sets)e8/8/7/7/7 sumu normal 335(1)(5)e8/8/7/7/6 box squats w/ blue bands finish w/ 345(2)(4sets)e8/8/9/8 on 12-30-08 (last heavy day)[because holida...	Dan92109	0	679	Dec 31, 2008 by Dan92109
	Pause benches (Preview) I got the idea a couple months ago (from Eric Talmant) to try long pause(about 6 second) benches. Not a new trick by any means but man, have they improved my bench! I'm pausing weights for six seconds that were a tough touch-n-go a couple months ago. I'm using them as my primary bench movement on my &quo...	Dano	3	1010	Dec 31, 2008 by Randall_Truscott
	Solo Bench Shirt Work (Preview) [youtube=http://www.youtube.com/watch?v=0l...	Mike Tuchscherer	7	1426	Dec 19, 2008 by Bloodylawngym
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