steak55

haha I knew you'd say that.. this is also an excellent program to have fun with a new rack I'm getting. I've been using dumbbells since I started and I'm really looking forward to using a bar!

and my dip bars, and chin up bar, etc..

Fadi

I wish you all the best with your new weapons then Steak. There's nothing wrong with what you're doing, nothing in the least. But you're right; I was simply making the point which is really restricted to the program itself.

All power to you Sir.


Fadi.

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steak55

hey Fadi, I'm using a weight that limits me to 4 or 5 reps - is the idea to add reps (for example, add 1 rep to all sets each week) until I hit 7, add more weight and repeat?

what do you suggest?

also, what do you think about adding abs on the end of each work out?? I've been doing 4 sets (2x 12 leg raises on the bench, 2x12 leg raises on the tower)

PowerBuilder

That's perfect. Build up in reps then add weight. If your aiming for size, you'd be more suited to a higher rep range...say 6 reps as a base, once you reach 10, for example slip more weight on.

Good luck.
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Shrek

Fadi's program suggests 4-7 reps, so if you hit the 7 reps then go up in weight. Simple really.

Good Luck bloke, it's a solid program.

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Fadi

As Adrian has said exactly; once you reach 7 reps, increase the weight by 2.5kg or 5kg (or even 1kg !) , depending on the exercise you're doing at the time or on your capability, (as long as your increases are done by small increments) then decrease the reps back to 4 and work your way up again.

Abdominal work as well as lower back work (as in back extensions) is always a great addition to any solid program, so go ahead and enjoy whilst at the same time building a great trunk/core foundation.


Fadi.

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Squat 200kg, FSquat 195kg, C&J 160kg, PC 140kg, MP 90kg.

steak55

ah, thanks everyone.. I must have read that originally because I just realised its even in the OP:

This is a 3 days per week program consisting of 6 exercises of 20 sets per workout with reps ranging from 4-7. Your task is to pick a weight that will allow you to complete 4 reps in good form. As the weeks progress, add repetitions until you can reach 7 reps. Once 7 reps have been reached, increase the weight by 2.5-5kg and progress overload as before. Your aim is to always add weight or increase reps week by week. Again, once 7 reps have been reached; decrease the reps back to 4 whilst simultaneously increasing the weight by 2.5 to 5kg. This program is for 12 weeks.

steak55

hey Fadi, can you suggest a good way to progress and build up for abs?

I have a leg raise tower and some velcro ankle things that you can slip weight bars into up to 10kgs..

craze

I think abs only really show through when you BF gets down, I can see abs on my body but my BF is not at a level that would show them well no matter how big they are.

steak55

yeah, I can dig it - this is so that when I do lower my BF% there is actually something there.