I guess I’ll start off with some stats. I’m 20 years old in college (the gym is small and sucks megatime), 150lbs and 5’9". My lifts aren’t all that impressive (Dead: 345, Bench: 235, Squat to parrallel: 315).
Anywho,
My program for the next 4 weeks: (focusing on size)
*Each week keep same weight, but add a rep to each set
Monday:
BB Bench 5x5
BB Bent-over Row
DB Incline Bench 4x8
Chin-ups
DB Shoulder Press 3x8
Tuesday:
Front squat 5x5
DB Romanian Deadlift 4x8
Lunge
Biceps Curl 3x8 (yes, I am a vain man)
It’s not a bad training program overall. But I think you should reverse your logic of adding an extra rep for every set with each week instead of adding more weight.
[quote]Contrl wrote:
It’s not a bad training program overall. But I think you should reverse your logic of adding an extra rep for every set with each week instead of adding more weight.
[/quote]
I’m actually going to be doing that the next four weeks (after this four). I’m going to try and do Thib’s process of periodization (hyp, str, explosive str). So I figured that it might be better to do rep progression for the hypertrophy weeks, and weight progression for the strength weeks.
So yeah funny story to go along with this as well, I saw a guy trying to do chin-ups that looked like he was trying to hump the Green Giant. I mean I’ve seen people use their legs and all, but this dude was using a leg/pelvic thrust to get his chin 6 inches below the bar and only lower himself about another 4 from that spot to start another rep.