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10-31-2009, 08:49 PM
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#1
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Registered User
Join Date: May 2009
Location: Fresno, California, United States
Age: 17
Stats: 5'8", 203 lbs
Posts: 354
BodyBlog Entries: 0
BodyPoints: 0
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high reps vs low reps?
ok so my routine for the last 3 months consisted of the following
chest- 4 lifts. 1 warmup set and 2 failure sets for each (8-12 reps)
biceps- 4 lifts.1 warmup set and 2 failure sets for each (8-12 reps)
back- 5 lifts. 1 warmup set and 2 failure sets for each (8-12 reps)
tris-4 lifts. 1 warmup set and 2 failure sets for each (8-12 reps)
shoulders- 8 lifts. 1 warmup set and 2 failure sets for each (8-12 reps)
legs-5 lifts. 1 warmup set and 2 failure sets for each (8-12 reps)
bodyparts are broken up into a 4 day split
the failure sets are starting to fatigue me. this week ive been eating less to lose some weight
should i try a different rep scheme?
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10-31-2009, 08:51 PM
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#2
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Astig ba?
Join Date: Dec 2006
Location: Texas, United States
Age: 28
Stats: 5'6", 197 lbs
Posts: 157
BodyBlog Entries: 0
BodyPoints: 4300
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yup
__________________
If you even dream of beating me you'd better wake up and apologize.
- Muhammed Ali
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11-01-2009, 01:48 AM
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#3
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Registered User
Join Date: Jul 2008
Age: 22
Posts: 766
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list the whole program
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11-01-2009, 08:49 AM
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#4
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Registered User
Join Date: Aug 2009
Age: 25
Stats: 5'10", 180 lbs
Posts: 46
BodyBlog Entries: 0
BodyPoints: 0
Rep Power: 0 
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what are your goals?
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11-01-2009, 12:03 PM
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#5
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Registered User
Join Date: May 2009
Location: Fresno, California, United States
Age: 17
Stats: 5'8", 203 lbs
Posts: 354
BodyBlog Entries: 0
BodyPoints: 0
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i want to get big, but not fat big.
i want to be really buff, but lean.
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11-01-2009, 12:37 PM
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#6
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Registered User
Join Date: Jul 2009
Age: 40
Stats: 6'1", 218 lbs
Posts: 57
BodyBlog Entries: 0
BodyPoints: 0
Rep Power: 1
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4-7 Reps work best for me for muscle growth.Smaller body parts like arms and abs I can make good gains in the 4 to 10 Rep range.
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11-01-2009, 12:49 PM
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#7
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Registered User
Join Date: May 2007
Location: Winnipeg, Manitoba, Canada
Age: 42
Stats: 6'6", 245 lbs
Posts: 2,848
BodyBlog Entries: 0
BodyPoints: 12221
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Quote:
Originally Posted by aleman4392
ok so my routine for the last 3 months consisted of the following
chest- 4 lifts. 1 warmup set and 2 failure sets for each (8-12 reps)
biceps- 4 lifts.1 warmup set and 2 failure sets for each (8-12 reps)
back- 5 lifts. 1 warmup set and 2 failure sets for each (8-12 reps)
tris-4 lifts. 1 warmup set and 2 failure sets for each (8-12 reps)
shoulders- 8 lifts. 1 warmup set and 2 failure sets for each (8-12 reps)
legs-5 lifts. 1 warmup set and 2 failure sets for each (8-12 reps)
bodyparts are broken up into a 4 day split
the failure sets are starting to fatigue me. this week ive been eating less to lose some weight
should i try a different rep scheme?
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8 exercises for shoulders & only 4-5 for Back/Legs/Chest????
List your program.
Definitely need a change.
Eating less isn't always the solution for weight loss.
Do you want fat loss or Weight loss? There is a big difference!
__________________
Dan Brown BPE, CSCS, PICP Level 1
www.performancelab.ca
www.labrada.com
Labrada Nutrition: "The Most Trusted Name in Sports Nutrition!"
In no way is the information given above meant to replace that of a Medical Professional. Always consult your Doctor before beginning any New Diet, Supplement or Workout program.
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11-01-2009, 12:56 PM
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#8
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Registered User
Join Date: May 2009
Location: Fresno, California, United States
Age: 17
Stats: 5'8", 203 lbs
Posts: 354
BodyBlog Entries: 0
BodyPoints: 0
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Quote:
Originally Posted by labradarep
8 exercises for shoulders & only 4-5 for Back/Legs/Chest????
List your program.
Definitely need a change.
Eating less isn't always the solution for weight loss.
Do you want fat loss or Weight loss? There is a big difference!
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CHEST :
incline
decline
flat
flys
BACK:
seated rows
fixed pulldown
machine rows
close grip pulldowns
bent over rows
Bis:
standing BB curls
preacher curls
concentration curls
seated bar curls
tris: DB overhead extensions
rope extensions
bar pressdowns
skullcrushers
shoulders:
DB shoulder press
upright rows
smith machine shoulder press
behind head press
shrugs
side raises
rear delt machine
front raises
legs: seated leg press
leg curls
leg extensions
standing calves
45degree calf
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11-01-2009, 12:56 PM
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#9
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Registered User
Join Date: Oct 2006
Location: Canal Fulton, Ohio, United States
Age: 24
Stats: 5'8", 195 lbs
Posts: 408
BodyPoints: 3653
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Quote:
Originally Posted by aleman4392
ok so my routine for the last 3 months consisted of the following
chest- 4 lifts. 1 warmup set and 2 failure sets for each (8-12 reps)
biceps- 4 lifts.1 warmup set and 2 failure sets for each (8-12 reps)
back- 5 lifts. 1 warmup set and 2 failure sets for each (8-12 reps)
tris-4 lifts. 1 warmup set and 2 failure sets for each (8-12 reps)
shoulders- 8 lifts. 1 warmup set and 2 failure sets for each (8-12 reps)
legs-5 lifts. 1 warmup set and 2 failure sets for each (8-12 reps)
bodyparts are broken up into a 4 day split
the failure sets are starting to fatigue me. this week ive been eating less to lose some weight
should i try a different rep scheme?
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List what days you train certain muscle groups it would help us to see what you do on those days. As for your diet....don't eat less, if anything you have to eat more but just cut down on carbs. Cuz you say you wanna be lean. Eating less isn't the answer my friend. Try eating at least 6 meals a day but cut your carbs out by the end of the day. That helps me to keep lean in my off-season.
__________________
Bodybuilding is not just a hobby, it's a way of life.
"Never Fall, Never Fail, and Never Die!"
MuscleTech Athlete
NPC Bodybuilder
FST-7 Trained
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11-01-2009, 04:30 PM
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#10
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Registered User
Join Date: May 2009
Location: Fresno, California, United States
Age: 17
Stats: 5'8", 203 lbs
Posts: 354
BodyBlog Entries: 0
BodyPoints: 0
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Quote:
Originally Posted by Ironfreak220
List what days you train certain muscle groups it would help us to see what you do on those days. As for your diet....don't eat less, if anything you have to eat more but just cut down on carbs. Cuz you say you wanna be lean. Eating less isn't the answer my friend. Try eating at least 6 meals a day but cut your carbs out by the end of the day. That helps me to keep lean in my off-season.
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monday-chest and bis
tuesday -back and tris
wed-cardio
thur-shoulders
fri-legs
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