LEMUR - The Unified Theory of Hypertrophy

Dake · 08-26-2011, 04:13 PM

And sledgehammers. And ropes, and chains, and rings.

Klasic · 09-01-2011, 09:27 AM

Lurker - How do you think this would work if I used it for just my upper body in regards to size? I'm trying to get my squat and deadlift numbers up and I could really care less about my bench and mp numbers. I was thinking about sticking with 5/3/1 for squats and deads for awhile but just doing lemur or my upper body. It would be very similar to what pyro did with DC. Do you think it would work out effectively? Do you think I would see similar strength gains on lemur as far as dead/squat goes as I would on 5/3/1?

Let me know if I need to clarify cause I might have been all over the place right there.

**Lurker27** · 09-01-2011, 09:32 AM

It should work fine, but I might keep the occlusion leg work in to try to boost serum IGF-1 level.

Klasic · 09-01-2011, 09:35 AM

Awesome. Also, is the front page updated? I remember you saying you do things different and that you want to change a couple things from the original write up.

**Lurker27** · 09-01-2011, 09:36 AM

Yea I updated it twice

Dirtybirdy51 · 10-11-2011, 09:19 PM

lurker-

the link for the kaatsu bands is expired. do you have another? or would they sell them at some place like Dick's?

in lieu of kaatsu bands, would surgical tubing work?

im not looking to do lemur, but occlusion + drop sets sounds raw

Pump Revolution · 10-11-2011, 09:42 PM

The "Kaatsu" bands are just cheap elastic baseball belts, that dicks should carry. Cut the ends off and use the metal clasp in the middle to adjust them

Nyx3d · 12-22-2011, 07:11 PM

Followed this, loved it. Strength stayed pretty even but body comp improved a lot. I'd love to follow rest pause format year round but I definitely need to mix it up, so my question: Lurker how have you been adding some of the training protocols like burnout sets and active recovery neural conditioning into other training formats?
I'm gonna give rest pause a break and switch back to the old staple WS4SB. I'm thinking of dropping a working set and replacing it with 2x burnout sets, also incorporating the 90% 1RM's on any non-max effort lift. I figure less working sets are ideal since i'm still doing lean gains structure, and will still be fasted. Your thoughts appreciated.

Pelto123 · 12-22-2011, 07:14 PM

Holy ****ing **** thought you were died.

**Lurker27** · 12-23-2011, 02:40 AM

Nyx3d

Lately I've been doing a higher frequency style of training that is at least somewhat similar to LEMUR - although much of the inspiration has been drawn from FST-7 and Ronnie Coleman's split.

Basically, I'm not doing rest pauses, but the first exercise I do heavy - depending on the exercise 3RM to 10RM. I do 3-4 sets ramping up with only the last set being all out.

Then I have either been stretching or hitting a strict, long ROM exercise for mind muscle connection.

And instead of burnouts, I been doing 7 sets of 12 with the 30second rest (if that, my partner and I just switch off) It feels pretty similar to the taret concept of burnouts or widowmakers in terms of muscle hypoxia and "pump"

FHS JewFro · 12-23-2011, 11:01 AM

7 sets of 12? got dam

Pump Revolution · 12-23-2011, 11:14 AM

FST-7 brah

FHS JewFro · 12-23-2011, 11:22 AM

unaware, been meaning to watch a few FST-7 vidz

Dirtybirdy51 · 12-23-2011, 01:38 PM

why is 7 the "magic" number of sets?

**Lurker27** · 12-23-2011, 05:41 PM

it's not

black_angus · 12-23-2011, 06:02 PM

Quote:

Originally Posted by Death_Taco

Quads are an issue with my knees and squats, putting them on hold now

Close stance low box squats. Not super low, but at least an inch below whatever you normally box squat.

Quote:

Originally Posted by Squirrelly Wrath

If you have access to tires, and a sled, I ****ing detest your existence.

sup

CobraXX · 12-23-2011, 08:54 PM

Quote:

Originally Posted by Dirtybirdy51

why is 7 the "magic" number of sets?

Quote:

Originally Posted by Lurker27

it's not

.

I'll elaborate further for you. 7 sets is just a number. Hany said some of his clients feel enough of a pump at 5 sets and just stop there. It's really just until you feel like you've got the best pump.

Dirtybirdy51 · 12-24-2011, 05:34 AM

that's the type of response i was looking for

Nyx3d · 12-27-2011, 05:36 PM

Lurker:
Are you still training fasted no problems?

Thanks again for the write-ups.

**Lurker27** · 12-27-2011, 06:38 PM

Haven't been lately, have been experimenting with carbless post workouts

Pelto123 · 12-27-2011, 06:46 PM

Quote:

Originally Posted by Nyx3d

Lurker:
Are you still training fasted no problems?

Thanks again for the write-ups.

Lifting weights with no food in your system.

#SMFH