Roger
not that you should. but if I were you and wanted to build as much muscle as possible, I would not take heavy singles and doubles.
Chest
8x115
6x165
8x205
8x225
6x245
5x265
2x285
1x305
7x245
7x225
I would do this instead
260lbs for 2 sets. If the second set you hit 9 reps. next session 262.5 x 2 x 6-8.
minimize building up fatigue.
same with incline. you may get more mileage out of 2 sets with 225+ to 6-9
If by the end of 50 reps you still have gas for 6x205, it wasnāt heavy enough.
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Thank you very much for the help. Are you saying that after I warm up i should only do two sets at 260? Only two workout sets?
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For hypertrophy, 2 working sets taken to failure is plenty for a movement.
If your goals are strength based, this changes things.
Can i just suggest a couple programs that will guarenteed put more muscle on you?
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yes. you need to warm up.
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Sure, Iām definitely open to suggestions.
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Okay, wowā¦ i didnāt know to working sets were enough. Thatās even if you only hit the muscle groups once a week?
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DoggCrapp:
RP = Rest Pause
SS = Straight Set
Widowmaker = 20reps or fail
A1
Flat DB Press 20-30 RP
Military Press (smith) 11-20 RP
Incline Skullcrushers 20-30 RP
Lat Pull Down Neutral Grip 11-15 RP
Floor Deadlift (2 sets)
B1
Standing BB Curl 20-30 RP
Reverse Grip Preacher Curl 10-20 SS
Seated Calf 15-20 SS
Standing Hamstring Curl 11-20 RP
Leg Press 8-12 SS
Leg Press Widowmaker
A2
Incline Smith Press 11-15 RP
Military DB Press 20-30 RP
Close Grip Bench Press 20-30 RP
Hammer Strength Pulldown 11-15 RP
Hammer Strength Low Row 11-20 RP
B2
Seated BB Curls RP
Pinwheel Curls 10-20 SS
Leg Press Calf 15-20 SS
SLDL 15-20 SS
Squat 8-12 SS
Squat Widowmaker
A3
Hammer Strength Decline 11-15 RP
Hammer Strength Military Press 11-15 RP
Reverse Grip Flat Bench Press 20-30 RP
Wide Grip Pulldown 11-15 RP
T-Bar rows 10-12 / 6-8
B3
Spider Curls 20-30 RP
Hammer Curls 10-20 SS
Hack Squat Calf 15-20 SS
Lying Leg Curls 15-30 RP
V Squat 8-12
V Squat Widowmaker
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yes. because there is overlap.
Check out some Mike Israetel and Jeff Nippard videos to see the difference between hypertrophy and strength techniques. Itās pretty scientific.
Just killing it with volume and weight isnāt always the most effective way.
Thank you. Some of these I canāt do because I work out at planet fittness and they are limited to certain machines/free weights. What does it mean by rest pause?
No kidding. So i usually pyramid my weights to warm up. So i still do all my warm upsets and then two workout setsā¦ how many sets are okay for warming up?
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Thank you
- Initial Set: Lift weight to failure
- Rest: Pause for 20-40 seconds (12-15 deep breaths).
- Second Set: Lift to failure again
- Rest: Pause another 20-40 seconds.
- Final Set: Lift to failure.
This is one rest-pause set.
ā20-30 RPā means between these three mini sets, you should have 20-30 total reps. If and when you go over 30 reps total, increase weight.
If it says 11-15 RP, same thing but for 11-15 total reps between the three mini sets.
As many as you need so that you can have productive working sets. I usually do 2 (one at 5x50% working weight, one at 3x75% working weight).
They should not be challenging enough to hamper your working sets.
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what he said.
Iāll add, on your chest and incline example above, you wouldnāt warm up for incline, after benching, youāre already warm.
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You still ramp up though, no? Thatās how I have always seen DC done.
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thatās true.
I want to make sure that movement pattern feels good to my shoulders and elbows.
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Hi Gang,
What is the best supplement you can take for muscle cramps? Sometimes i get cramps after a workout
taurine
pickle juice
Thank you. How many milligrams should i take?