1) you would pick the set/rep scheme based on your particular nuances/training philosophy. Initially, random might not be a bad way to learn. But once you figure out which protocols generate which effects, you can be much more specific. You can also approach it in terms of the volumes/intensities offered by each protocol. There is a lot of decision making that goes into picking each individual protocol.
2) For gear training, it depends on how long your cycle is (and some other nuances). But generally, I recommend start working in gear about 12 weeks out.
And another question, just to clarify, when you are doing you geared squat variations it doesn't mean that you have to do your lifts in gear. It may just be an exercise that you need and directly affects your geared lifts? For example, if I need more work in the middle of my squat(because the gear would help out of the bottom) I could do higher box squats?
And another one...I know the basic template is set up for 4 days a week and alternates upper body and lower body stuff basically. Let's say that due to work, kids' sports,etc. I am able to train 3 days a week some weeks and 4 or 5 times a week on others. I can always get in at least 3 days. Could I set it up just rotating through the workouts each time I am in the gym so it's basically an A,B,C,D,A,B,C,D thing regardless of how many days I can make it? Would this be the best way given my crazy schedule or would you advise something else?
And another question, just to clarify, when you are doing you geared squat variations it doesn't mean that you have to do your lifts in gear. It may just be an exercise that you need and directly affects your geared lifts? For example, if I need more work in the middle of my squat(because the gear would help out of the bottom) I could do higher box squats?
And another one...I know the basic template is set up for 4 days a week and alternates upper body and lower body stuff basically. Let's say that due to work, kids' sports,etc. I am able to train 3 days a week some weeks and 4 or 5 times a week on others. I can always get in at least 3 days. Could I set it up just rotating through the workouts each time I am in the gym so it's basically an A,B,C,D,A,B,C,D thing regardless of how many days I can make it? Would this be the best way given my crazy schedule or would you advise something else?
That would work. The downside is that 1) it's somewhat uncontrolled and 2) it will be hard to plan your peaking in this manner.
Alternatively, I'd recommend designing your own template. The steps I recommend (especially for guys like you with busy schedules) are outlined in my DVD (soon to be released). In the meantime, if you would like to come up with some concepts that you think would work and post them online, I would be happy to take a look at them and let you know what I think.
Well, since I am always able to get in three days each week I think the best option would be to do a three day a week routine and on the days that I can fit in an extra day I would do some recovery stuff or work on stuff that may be left out during the normal week. Or I could base everything on four days a week with one of those days being a fairly short workout that I can fit in whenever I have an hour or so to spare.
One thing I still don't understand is when using fatigue stops how do I know what RPE I should be shooting for? For example, if I am going triples how do I know if I should aim for a 8. 9 or whatever? Is there a specific RPE associated with each rep range in the volume and intensity phases? Should you shoot for a lower goal RPE in the volume phase in order to get more volume in?
Typically I recommend spending the majority of your time in the 8-9 range. But you can shift it around a little depending on the objective of your training.
