Forums46
Topics538,648
Posts9,739,521
Members87,100
|
Most Online25,604 Feb 12th, 2024
|
|
|
Re: new personal best
[Re: Chickenman]
#6865353
08/22/17 09:29 PM
|
Joined: May 2005
Posts: 2,415
Huntmaster
Veteran Tracker
|
Veteran Tracker
Joined: May 2005
Posts: 2,415 |
10 sets of 10 reps per bodypart. 6 days a week, 2 parts, 2 hours a day. Nothing else will work.
|
|
|
Re: new personal best
[Re: Huntmaster]
#6865653
08/23/17 02:18 AM
|
Joined: Oct 2012
Posts: 29,685
Sneaky
THF Celebrity
|
THF Celebrity
Joined: Oct 2012
Posts: 29,685 |
10 sets of 10 reps per bodypart. 6 days a week, 2 parts, 2 hours a day. Nothing else will work. If you're on steroids.
|
|
|
Re: new personal best
[Re: Chickenman]
#6866136
08/23/17 03:46 PM
|
Joined: May 2005
Posts: 2,415
Huntmaster
Veteran Tracker
|
Veteran Tracker
Joined: May 2005
Posts: 2,415 |
Not really, you just have to have "it"--some do and some don't.
|
|
|
Re: new personal best
[Re: Huntmaster]
#6866545
08/23/17 10:41 PM
|
Joined: Dec 2005
Posts: 12,263
A.B.
Obi-Wan Kenobi
|
Obi-Wan Kenobi
Joined: Dec 2005
Posts: 12,263 |
10 sets of 10 reps per bodypart. 6 days a week, 2 parts, 2 hours a day. Nothing else will work. Not near enough recovery for 99.9% of population.
Talent is a gift, character is a decision.
|
|
|
Re: new personal best
[Re: Chickenman]
#6866692
08/24/17 12:31 AM
|
Joined: Dec 2006
Posts: 9,154
KWood_TSU
THF Trophy Hunter
|
THF Trophy Hunter
Joined: Dec 2006
Posts: 9,154 |
Also, most people, and I prefer it, do chest and triceps together in one day, and bicep and back on another day.
When I go hard here's my week. Monday and Thursday quad based legs-abs on Monday. Thursday was hamstring and glutes based legs and abs. Tuesday/Friday. Back and biceps Wednesday/Saturday. Chest and triceps
This allows for rest and rotation. For gaining strength, do 4x4-6. And those 4 reps need to be failure reps.
Amat Victoria Curam - Victory Loves Preparation
|
|
|
Re: new personal best
[Re: KWood_TSU]
#6866727
08/24/17 01:06 AM
|
Joined: Dec 2005
Posts: 6,236
Chickenman
OP
Extremely Right Wing
|
OP
Extremely Right Wing
Joined: Dec 2005
Posts: 6,236 |
For gaining strength, do 4x4-6. And those 4 reps need to be failure reps. Question: How can you get to failure without breaking form or lifting incorrectly? I struggle with this balance. That forced failure rep for me means failed form and usually the rep before.
|
|
|
Re: new personal best
[Re: Chickenman]
#6866830
08/24/17 02:25 AM
|
Joined: Dec 2005
Posts: 12,263
A.B.
Obi-Wan Kenobi
|
Obi-Wan Kenobi
Joined: Dec 2005
Posts: 12,263 |
For gaining strength, do 4x4-6. And those 4 reps need to be failure reps. Question: How can you get to failure without breaking form or lifting incorrectly? I struggle with this balance. That forced failure rep for me means failed form and usually the rep before. Failure is a tricky question, when lifting by yourself. When I was young, failure meant dumping the weights. Now that I am older, I know when my form breaks and I end it there or go one more possibly. Safety is paramount. At my age (49), I consider breaking form the end. My 18 year old son, always wants to beat me by as much as possible. He will go till I yank the weights. Older you get, the more caution you must exercise. At damn near a half century, I can still hold my own, but the days of bending the bar on bench, are long since over. Do what you are comfortable with and do one more!
Talent is a gift, character is a decision.
|
|
|
Re: new personal best
[Re: Chickenman]
#6866925
08/24/17 05:03 AM
|
Joined: Dec 2006
Posts: 9,154
KWood_TSU
THF Trophy Hunter
|
THF Trophy Hunter
Joined: Dec 2006
Posts: 9,154 |
With squat it's fairly easy, you use a safety and when you can't get that last rep, you can drop to the safety. But usually you know if you can do another or not. If it's dumbbell press, you push up until you can't, still should have good form on that. That's why preacher curls are popular, can't cheat. Or curl with your back on the wall. Incline curl and prone incline curl are good ways to keep form and use heavy weight too. Bench press is the only one I don't recommend to failure, unless you have a spotter. As everyone has said, form, then weight. Arnold says it multiple times in his book as well. And his book also has his old workout routine in it.
Amat Victoria Curam - Victory Loves Preparation
|
|
|
Re: new personal best
[Re: Chickenman]
#6889569
09/17/17 04:12 AM
|
Joined: Dec 2014
Posts: 5,067
titan2232
THF Trophy Hunter
|
THF Trophy Hunter
Joined: Dec 2014
Posts: 5,067 |
For bench strength gains I'd go: 10 totals sets 8 sets of 3 reps with heaviest you can handle (should recover to complete the 8 sets with same weight) 1 set 2 reps 1 set max Always have a spotter or bench with no clamps
|
|
|
Re: new personal best
[Re: Chickenman]
#6903614
09/29/17 09:18 PM
|
Joined: Apr 2009
Posts: 174
Trickster
Woodsman
|
Woodsman
Joined: Apr 2009
Posts: 174 |
That's heavy man!
|
|
|
Moderated by bigbob_ftw, CCBIRDDOGMAN, Chickenman, Derek, DeRico, Duck_Hunter, hetman, jeh7mmmag, JustWingem, kmon11, kry226, kwrhuntinglab, Payne, pertnear, rifleman, sig226fan (Rguns.com), Superduty, txcornhusker
|