Thread: 🍀OAK Method

I finally took the time to write out a summary of the training method I developed over many years.

The Oak Method - Mass Training

Principles:
1. Maximizes tissue stress
2. Maximizes recovery
3. Promotes rapid recomposition

Methodology:
Extreme intensity followed by adequate rest.

Mechanics:
1. 3 motions per muscle group
2. 12 rep max initiation
3. Motion cycling
4. 2 rep failure set termination

Example:
1. Biceps

Motions:
1. Straight bar curls
2. Seated hammer curls
3. Concentration curls

Process:
1. Warm up; find the weight for each exercise that causes you to fail at 12 reps.
This weight will vary & increase as you progress from week to week, find it at the begining of each workout.
2. Workout; start with
motion 1, perform to failure (should be 12 reps or less)
After 1 set move to motion 2
Motion 2 (same)
After 1 set move to motion 3
Motion 3 (same)
After 1 set move to motion 1 again.

You will repeat this cycle until you fail on the 2nd rep of each motion. Once you reach a 2 rep failure for the motion, eliminate it and perform the remaining motions until 2 rep failure.
The amount of sets you do will vary from workout to workout. This is ok.

Pick a compound motion, and 2 isolation motions for each body part and build your workouts.

4 days of rest will be given to each body part.

Example: Monday-Biceps & back: you will not train biceps or back again until Friday.

I have used this method with great success and have trained others to do so.
Every month, change at least 2 motions for each body part.






Check out my current log at: 🍀 IRISHOAK's Winter Lockdown Log! Sponsored by FLASH LABS