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🍀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
Last edited by IRISHOAK; 12-14-2020 at 06:27 PM.
"Going that one more round, when you don't think you can, is what makes all the difference in your life."
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maxmuscle1,
Madmatt13,
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Mr.Beefy,
Crosstop,
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Jdavis96,
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Weapon X,
pompeyo546,
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maxmuscle1,
teejey,
Madmatt13,
Mikeyz206,
Mr.Beefy,
Crosstop,
StayFocused1313,
Jdavis96,
KG3436,
jolter604,
JohnMcc,
502Kev,
Weapon X,
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This shit looks like fun. If you have a complete template I'd be interested in purchasing and running it!
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Post Thanks / Like - 1 Thanks, 1 Likes, 0 Dislikes
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Originally Posted by
Jdavis96
This shit looks like fun. If you have a complete template I'd be interested in purchasing and running it!
If I did I'd post it for free brother. Mine is just in my head, I never wrote it down.
Its meant to be customized to each athlete, as long as you follow the formula, you can plug in your choice of motions.
Pick a body part, Ill lay out that routine and you'll have a template to build the rest from.
One day, when Im too old to lift, Ill probably write a book on the whole lifestyle!
"Going that one more round, when you don't think you can, is what makes all the difference in your life."
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How much rest time between sets. Are you super setting each motion or taking a rest period between each motion.
Sent from my moto g(7) play using Tapatalk
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Originally Posted by
teejey
How much rest time between sets. Are you super setting each motion or taking a rest period between each motion.
Sent from my moto g(7) play using Tapatalk
Almost no breaks for the first few, I'll go thru a set of all 3 motions pretty much non-stop, but then like 30-60 sec between each set and towards the end as much as 2-3min.
Because you're taking each motion to failure, you def need a little more time to recover between sets towards the end. If you rest too much, this can go on forever. My tactic is to get the damage needed to grow while expending the least amount of calories.
"Going that one more round, when you don't think you can, is what makes all the difference in your life."
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Post Thanks / Like - 5 Thanks, 5 Likes, 0 Dislikes
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Sup man nice thread
Eat, pound, sleep....
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Originally Posted by
jolter604
Sup man nice thread
Eat, pound, sleep....
Thanks brother, welcome aboard!
"Going that one more round, when you don't think you can, is what makes all the difference in your life."
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Originally Posted by
IRISHOAK
Thanks brother, welcome aboard!
Been a member for a good while but been away. Gonna be around here more now.
Good board and good members.
Eat, pound, sleep....
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Solid advice. Thanks for taking the time to post this thread
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