I'm fairly sure I know what the answer is (start a new cycle.) but now that there are more examples of workouts- like the 90/30 workout sent out today or that workout Coach Sonnon posted last week http://www.rmaxi.com/flowcoach/?p=608 , how do we work these into a cycle.

I see these kinds of things as supplemental to the BER cycles. Each BER cycle has something it is working towards and cycles up to a peak. These posts seem more like something that I'd do for a couple of weeks as part of a cycle rather than as an actual cycle by itself. Hope that makes sense.

In a broader sense, I'm also asking about combining programs like Be Breathed or Intu Flow. I've come up with my own way of doing that, but am curious about the best ways to do that and things to be careful of.

I'm fairly sure one of the basic "rules" of BER was to keep sessions under 30 minutes in length. As a trainee progresses, does this change? What about one 30 minute session of the BER cycle currently being used and then later (an hour, 2 hours??) one of these other workouts as a 15 minute supplement?

Finally, and a bit off topic- the forums are starting to get a lot of information. But I see the postings all in oldest to newest, rather than newest to oldest. Is this a setting on my end or is that just the way the forum is set up? I'd really like to see new topics and replies at the top of the forum rather than having to go find them.

Thanks!

I'm not going to be trying to vary much from the programs as designed because that's likely been the biggest source of failure for me and workout programs in the past. Something new catches my eye and I either switch to it or try to add it in to what I'm already doing. I"ve been pretty well focused on BER for the last… 5months? gee…

Anyway- I've been seeing improvement and am mostly content. One of these days I'm going to have to post how things have progressed.

I have added a few things into the GA cycle for pulling work. I think it's important to have that work for my martial arts activities.

Was I correct about the 30 minutes for a workout? I don't remember if that was in the book or maybe a forum post. What about doing a second workout later? Right now, I'm working on cycling in Be Breathed into my main BER workout.

I've been doing the full Intu Flow much later. I have lots of fee time at work. I still do the flow that comes with BER as a warmup.

I'm not sure what I'd stick in that seperate section, but increasing the pulling exercises is one thing that I'd consider. Currently, I'm working on my own homemade horizontal pullup progression. I'd like to do a bit more though, maybe using bands and/or KB.

Those are all very helpful answers.

So If I had X aspect of my training that I really wanted to focus on, say Fat Loss, would doing one of the hybrid workouts a couple of hours after my General Athleticism High day be a version of the Double Density training? Or what about a "pre-workout"? Say the moderate day Strength workout a couple of hours before the Moderate day Strength workout of GA? In that case, I'd probably drop the RPE of the pre-workout.

Some things clearly wouldn't go together, like Fat Loss and Hypertrophy, but Strength and Hypertrophy might be something to consider.

From the sounds of it, the clubbell project is going to introduce a new set of protocols that would help one progress. Are the protocols Clubbell specific or would the BER exercises be good substitutes? I suffer from both low income and low ceilings, so might not be any clubbells in my immediate future.

(My fiendish plot is to get you to reveal more and more of the next book. Of course, if I left you alone, you'd actually have the time to get it out.)

Almost forgot- thanks for changing the way posts show up. Much easier finding new stuff.

I wasn't really looking to come up with an all new plan. That typically just gets me in trouble. I was mainly interested in just hypothesizing.

I figure if I'm still struggling with doing the full GA strength workout, I don't really need to add on a supplementary workout elsewhere.