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r/nSuns•
Gerhardvd

How do I progress T2 lifts and what's up with the 3/5/7 & 4/6/8 rep scheme?

Hey folks,

I am quite new to this nSuns training and I'm pretty stoked about it since I love going to the gym for 6 times a week (on that 6 days deadlift program now) but I have always been underwelmed by the volume of other powerlifting routines since I wanna build some damn muscle on the way too.

I've got a few questions from you nSuns fanboys out here :)

1) How do I progress the T2 lifts since there are no AMRAP sets? How do I check my progress here? If I were to add AMRAP sets to increase my training max the same way as T1 lifts would it hurt my recovery?

2) The 3/5/7 and then 4/6/8 rep scheme doesn't seem to make alot of sense to me, what is the philosophy behind this? I read that it might have to do something with 'waves' by Boris Sheiko?

3) My current S/B/D maxes are 120/80/160 while at 78KG and 1.90m tall (171lbs and 6'3 in freedom units) if I were to rest optimally and eat ~3300kcal and train like an animal, what progress should I be able to make by the end of this year? Should I make any adjustments? Wild guesses are welcome :)

Thanks!

Posted Sep 13, 2017, 9:09 AM UTC

23
Emppu3•

T2 lifts are dictated by the the t1s. Squat - front squat and so on.

7
Big_Bouy•

I've been on the 6 day deadlift for 6 weeks now so as a beginner to another beginner here's my advice.

  1. The T2 lifts increase relative to how much your T1 lifts increase. Eg. If your bench goes up 5kg then your incline and CG bench T2s will also go up around 5kg. Remember that these are meant to be lighter to still allow you to assist with strength for the T1 lifts while not completely fatiguing the muscle so you're ready for the next session in a few days (think light front squats on Tuesday for some volume before heavy back squats on Thursday).

  2. You're right in that I believe the 357468 rep pattern is Sheiko inspired. It allows you to keep training at the same weight while keeping the intensity up. At first I found it a bit easy after just doing 7 reps to only have to do 4 the next set, but as the weight goes up over the weeks and if you keep your rest times 60-90seconds you'll really start to appreciate the shorter sets and feel their benefit.

  3. As for expected numbers before Christmas I can't speak for you personally but to give you an idea it seems people have generally added anywhere from 10-30kg or maybe even a bit more to their lifts in the first 3-4 months of this program. I'm staying slightly more on the conservative side of the increases (usually 2kg a week on my lifts) to continue to build good solid strength in all my lifts and prevent plateaus as long as possible. However I still feel I can add at least another 15kg to all my lifts before the end of the year because I am really loving this program. From the sounds of your diet and rest you understand the importance of that so as long as you start the program with the correct %TM (again I'd suggest deliberately going a little bit lighter), it sounds like you should have no problems enjoying the nsuns gains like the rest of us here. Good luck and happy lifting!

7
GerhardvdOP•

Thank you for taking your time! Much appreciated

1