Arath R

Jeremy D.

Alex N.

Jeffrey S.

Brett C.

Arfat R.

Riley S.

Geoff's Programming notes for RAVAGE:Who is Ravage designed for?• RAVAGE is for intermediate level lifters to maximize <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/ravage-hypertrophy-program">hypertrophy</a> using a 6x/week split• I don’t recommend RAVAGE for beginners who don’t have 1-2 years of solid training already, probably better to only be in the gym <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/master-your-fitness-3-day-full-body-workout-guide">3-4 days a week</a> at that stage.How many sets per exercise?• 2-3 sets of something is probably the most common set range I write for custom plans. Start on the low side of that, and do the third set when you feel like you are <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/importance-of-recovery-after-training">recovering</a> well. Can always auto-regulate and go back down to 2 sets. If you’ve found you respond better to higher volumes in the past, 3-4 sets or even 3-5 might be viable especially for movements that are easier on the body.• Many exercises are done in <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/drop-set-super-set-giant-set-techniques-for-lifting">supersets</a>, which means you alternate between the two exercises. You can do these super-setted with minimal rest if you want, or rest between each movement. I prefer to rest to ensure set quality.How to progress on weights?• Use a double progression model whenever you can, that’ll be the simplest way. Double progression, also known as an "evolving rep range" is where instead of doing typical 5 sets of 5 reps, you might try to get 5 sets of 4-6 reps. When you can get six reps on all sets, you add the smallest amount of weight that you can, which should reduce the reps that you can get. Rinse and repeat.• You could use step loading for the smaller movements like lateral raises, or perhaps progress in range of motion on the chest supported row variations. This is where you stick with the same weight for longer than you really need to, before jumping up later.How to do "failure + partials" sets?• How to perform "<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/training-to-failure">failure</a> + partials" sets. The goal is to pick a weight where you'll fail a few reps before the rep target, and then do partial reps (attempting full range of motion but failing). For example, if a failure + partial set has a target 12-15 reps, find a weight that you can take to failure for 8-12 reps, then add 2-3 reps with as much range of motion as possible.

Resurrecting Your Gains: Finding Your Muscle Growth Formula Ebook

RAVAGE is an example program from Geoff Schofield's ebook: <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.verityfit.com/product-page/resurrecting-your-gains-finding-your-muscle-growth-formula">Resurrecting Your Gains: Finding Your Muscle Growth Formula</a>.The team at <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/">Boostcamp</a> strongly recommends reading the ebook to learn evidence-based principles for training and nutrition, as well as to get the most out of the RAVAGE program. Audio-book is included.RAVAGE is a 6X per week hypertrophy program for intermediate lifters. This is a toned down version of Geoff's own training routine that he's done for the past year to make massive gains.Recommended Schedule<ul><li>Monday - Legs</li><li>Tuesday - Torso</li><li>Wednesday - Bro Day</li><li>Thursday - Legs</li><li>Friday - Torso</li><li>Saturday - Bro Day</li><li>Sunday - Rest</li></ul>Read more below on the detailed program guide.

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