Quote:
Originally Posted by Speedy1975
I do one set of warmup at lighter weight, 10-12 reps, then 3 work sets of 6-8 reps with the maximum I can get through 3 work sets with. If the 2nd set feels light, I'll add 10lbs for the 3rd, then the following week I'll start with that added 10lbs on work set 1 and start over.
Here's my routine for those that care.
Tues - Chest/Biceps
Thurs - Shoulder/Back
Sat - Legs/Triceps
This routine insures each muscle gets maximum attention. I see some guys do chest and triceps on the same day, which is counter productive since you're already working tris when you do chest. Same with Back and bis.
I always do this routine, but every 90 days I change up the actual exercises in the routine to keep my body moving. For example, this 90 days I'm doing barbell bench routines for chest. Starting in July I'll go to Hammer Strength machines.
I don't do any ab work as that just makes you wider at the waist, not more defined and I want to maintain a nice V shape from back to waist. To get a 6 pack it's all in lowering body fat.
My goals are strictly size/definition based. I could honestly care less about strength but strength does come from lifting no matter what.
My .02 cents.
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That's because you have a bodybuilders mentality. lol. Nothing wrong with it, I usually follow a routine catering more to size and definition but when you are looking for strength gains my approach is somewhat different.
Quote:
Originally Posted by Mydivorcegift
There are much more advanced systems than this.
Using this routine where are you exerting maximal effort? And where are you getting faster?
The 2 key components for lifting a max weight for 1 rep:
One is being able to push with a maximal effort for a certain amount of time.
And two is training your body to lift any and all weights faster.
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There are much more advanced systems. I posted a while back a 4 day split, day 1 upper. day 2 lower for strength, day 3 off, day 4 upper, day 5 lower hypertrophy this is also very productive for me but you're forgetting something, I'm 58 and have had some serious injuries so a 3 day split as I mentioned allows for more recovery time and believe me, I need it. It seems as I get older recovery time is the issue, if I do legs at max effort, two days later I can hardly walk lol.