Renegade Protocol

Renegade Protocol

What is the Renegade Protocol,the protocol is used by my crew members and basically its yields size and strength.

Why this?
Well we did our research and saw that most when most bodybuilders plateu they try and push even harder,putting even more stress on their central nervous system. This protocol will help you guys and girls who have plateud.

What does the protocol look like?
Well this protocol incoporates Negatives,incredibly heavy poundage (but with good form),Rest Pause,Slow Tempo,Static Contractions,X reps,progressive overload. Lifts are rotated every 2 weeks to keep the body from adapting and also to avoid stagnant lift and strength gains.

What does it look like?
The protocol is for 4 weeks. Divided into Low rep and High rep day.
Every 2 weeks you will rotate the exercises and on the 4th week there will be Extreme overload,is a giant set you do on the 4th week to overload and really shock the muscles.
After 4th week you will rehab joint work,straight set,1-2reps short of failure,you will run it for 3 weeks or on your own preference,just to let your Central nervous system take a break.

4 Loading weeks
*High rep days (Low Volume,High rep)
*Low rep days (High Volume,Low rep)

Deloading Week in a nutshell
*Rehab joint work
*Straight set
*Just 1-2 reps short of failure
*Run for 3 weeks

Renegade Protocol Split
-mon,tue,off,off,fri,sat,off(REPEAT)

Our Training Principles
*Negatives,
*Static Contractions
*Rest Pause
*Slow Tempo
*X-reps
*Rotating Exercises every 2 weeks
*Loading,Extreme Overload,Rehab week/Deloading week

Why do you need to deload?

* To give your body a rest
* To give your mind a rest
* To prevent overtraining
* To increase your chances of progress
* To prevent injury
* To increase motivation in gym/prevent becoming stale

Training Split
Low rep Day
Chest
Upper back/Back width
Tricep
Shoulder

High rep Day
Legs
Bicep
Forearms
Ham
Calves

High rep Day
Upper back/Back width
Tricep
Shoulder

Low reps
Lower back/Back thickness
Bicep
Forears
Rear Delts
Traps
Abs

Mostly on Low rep days you'd do compound movements while on High Rep Days youd do more to isolation movement

For Compound Low Rep Days
You will do high volume,6 reps till you cannot do anymore with good form you go to 3 reps and keep adding weight till you cannot do it with meticulous form

For Isolation High Rep days
You will do low high 15 reps,1 working set to failure (include rest pause)

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