what i do is reverse pyramid training, i've made loads of progess on it in the last 12 weeks,: train 3x per week.
1st day is deadlifts, then weighted chin ups, barbell bent over row, bicep curls.
2nd day is flat bench press, seated DB shoulder press, weighted dips, lateral raise, and incline flies
3rd day is squats, leg press, leg extensions, calf raise, some ab movements to finish.
i go for low volume using heavy weight, all for 3 sets, 1st set i do my max lift for around 4-8 reps, then drop 10% of the weight on second set, third set i drop 20% off the initial weight i used. every week i either increase the reps or weight on atleast one set!
i've gone from 100kgx3 deadlift to 130kgx8, and from 80kgx6 squat to 100kgx15
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