i been doing 8-15 reps 20-30 second break between sets.
1 hour to 1 hour 20 mins each workout.
first day: monday
i do about 14 sets for delts
18 sets triceps
4 sets traps.
[ i try to keep most of them at 9 reps at least ]
second day: tuesday
about 24 sets for back
third day: thursday
9 sets for chest..
heavy benching only with 5 reps max.. only building strength on chest..
and some flys medium weight try to get 8 reps atleast.
14 sets for biceps 10-15 rep range.
6 sets forearms 8 reps at least if possible 12+
saturday is my leg day but that's completely different i do specific training trying to regain strength for my legs since i had an injury for about an year.
but yeah, for the rest this is really endurance based i guess, but it's given me the most mass i've prob eva made guaranteed biceps to go boom.
lol
been doing it for about 7 weeks, 3 weeks ago i started the 20 second breaks before it was like 2 min breaks. now i'm switching to very slow and perfect form / negetives for everything but chest/legs for another 2-3 weeks.. then i'm gonna switch it completely up to a 3 day full body workout squats/deads/etc.
just sayin if ya want mass, as much as this is endurance based, it seems to really give good mass if that's what your goin for.. strength.. not so much not based on strength at all
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Results 1 to 6 of 6
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02-23-2009, 01:48 AM #1Banned
- Join Date: Nov 2008
- Location: Honolulu, Hawaii, United States
- Posts: 2,244
- Rep Power: 0
my muscles been growing alot more since
Last edited by R!P; 02-23-2009 at 03:51 AM.
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02-23-2009, 02:08 AM #2Registered User
- Join Date: Feb 2009
- Location: Ohio, United States
- Age: 35
- Posts: 5
- Rep Power: 0
high weight low rep for a high intensity workout.
ive noticed a difference when i do like 4 sets of no more than 8 reps per set
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02-23-2009, 03:38 AM #3Registered User
- Join Date: Sep 2008
- Location: United Kingdom (Great Britain)
- Posts: 2,276
- Rep Power: 394
nice to see you have found something that works for you
"This is my body. And I can do whatever I want to it. I can push it. Study it. Tweak it. Listen to it. Everybody wants to know what I'm on. What am I on? I'm on my bike busting my ass six hours a day. What are you on?"
- Lance Armstrong
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02-23-2009, 04:14 AM #4Just wait
- Join Date: Dec 2008
- Location: uppsla, State / Province, Sweden
- Age: 32
- Posts: 2,508
- Rep Power: 395
depends.. for me high reps sucked.. the minute i went to low ( 4~6 ) reps i started gaining amazing strenght and mass.. and its actually fun .. not just boring pushs where u get tired in last 2 reps .. the 4 or 6 reps are all hard and make u feel like u doin something
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02-23-2009, 05:07 AM #5Registered User
- Join Date: Feb 2009
- Location: Fresh Meadows, New York, United States
- Age: 33
- Posts: 224
- Rep Power: 185
yeah HIIT works for me to
i noticed a big difference.
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02-23-2009, 09:38 AM #6Registered User
- Join Date: Jun 2007
- Posts: 372
- Rep Power: 214
I noticed if i use pyramid of 15 to about 8 or 10 for about 4 sets each exercise it gives me more mass..
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