Hello! I'm wondering if this is enough to build mass and power I feel pretty dead by the end anyway.
I'll warmup, pyramid up to where I can only do 10 reps or so of row, or bench on push day
Stretch - bench 20lb x20 2 sets. 60x20 1 set. 90x15, the. Like 130 max out 10 reps and then go do a set of dips
Then after that it's a set of max dips, OHP, tricep iso, pushup side lat, maybe fly
3 min rest or so
And on pull after the rows it's a set of max pull ups (weighted)
Then bicep curls, 1h row, shrug, reverse fly.
In total I'll do like 10 sets, it's just of many different exercises.
I like to hit antagonists. Like ohp on push, pull up on pull.
Bench on push, row on pull. And so on.
Instead of halving the exercises and doing 3 sets of each and alternating.
If I keep the exercises the same and up the sets. I'd probably have to reduce the weight otherwise my nervous system recovery would b dead.
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Thread: 1 set exercises
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07-06-2022, 03:26 AM #1
1 set exercises
Last edited by Rsurf72; 07-06-2022 at 06:13 AM.
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07-06-2022, 11:12 PM #2
- Join Date: Jul 2006
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Typically, you'll see some guys ramp weights, building up to a top set. So if we were doing bench press for example....
barx5 reps, 95x5 reps, 135x5 reps, 185x5 reps, 205x5 reps, then our top set 225x5 reps (maybe RPE 8)
You can then hit of a movement that follows a similar scheme like this for barbell rows.
If we do this, you really would've only done 1 moderately heavy working set, some would argue not enough volume. If you feel this is the case, simply adding 1-3 back of sets of lighter weight (if we use our above example, 135-155 for 3 sets of 8) would be good.
You should buy and read Jim Wendler's 5/3/1.https://forum.bodybuilding.com/showthread.php?t=180003183&p=1635918623#post1635918623
New Shanghai Log!
"225, 315, 405 whatever. Yeah these benchmark digits come to mean a lot to us, the few warriors in this arena. They are, however, just numbers. I'm guilty of that sh*t too, waiting for somebody to powder my nuts cuz I did 20 reps of whatever the **** on the bench. Big f*king deal. It is all relative." G Diesel
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07-07-2022, 10:22 AM #3
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07-11-2022, 11:14 AM #4I like to hit antagonists. Like ohp on push, pull up on pull.
Bench on push, row on pull. And so on.--There are no stupid questions, just stupid people.
--Are you eating while you are reading this? You should be... --hrdgain81
--The proper plural form of the Latin adjective biceps is bicipites, a form not in general English use. Instead, biceps is used in both singular and plural (i.e., when referring to both arms). The form bicep [sic], although common even in professional contexts, is considered incorrect. (from Wikipedia)
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07-11-2022, 01:06 PM #5
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