Very good post Andy, last paragraph is excellent advice IMO.
Callan, I agree with what you're alluding to....mix up the reps every now and then.
this is what i was doing a while back for military press because i would fatigue too fast to get say 3x8 of a max weight. i liked itThanks bud.
Just to add to this.
The very old rep system of double progression can also be used for a very long time safely.
Add weight that you could bearly reach 6 and fail on 7, each workout your goal is to do one extra rep, when you reach 12 and you can maintain that 12 reps over say 3 consecutive workout, basically saying you own it...add 10kg and start the process over.
Of course you would need to use excellent form, no wriggling around to get the last rep, nice smooth and controlled cadence.
Joel and you seem to think that there is only one way to train for size and one way for strength and that doing one will not result in any of the other.
Sorry but as much as you hate it getting stronger is a great way of getting bigger. Then diet takes care of getting leaner.
Not at all mate - I believe all ways of weight training will result in size and strength but you wanting to use the best way possible to get the results you want.
I know I could train with a 3 day SS program and still gain size....but I wouldnt be getting the most out of my goals by doing this.
I understand you guys like things simple, squat, bench, dead but theres more to training than that and when your talking bodybuilding you guys need to expand your minds abit and look at what works.
I never post in the strength section and suggest someone does a split program....I offer advice suited to that goal.
I myself have done programs from westside/russian methods all the way to your common bodybuilding split....but I have always done the programs to suit my goals and feel at the end of the day this is what a person needs to focus on to get the best results possible.
+1I still think beginers all need the same thing at first though, and that is a base..
I still think beginers all need the same thing at first though, and that is a base..
I still think beginers all need the same thing at first though, and that is a base..
There are different versions, but heres one
Day 1
Chest, triceps
Day 2
Back, biceps
Day 3
Off
Day 4
Shoulders
Day 5
Off
Day 6
Legs, abs
Day 7
Off
Pick 2-3 exercises for each muscle group.
You could add shoulders to chest, triceps and make it a 3 day split. You could have a shoulder/arms day.....there's plenty of split routines on the Internet.
Not at all mate - I believe all ways of weight training will result in size and strength but you wanting to use the best way possible to get the results you want.
I know I could train with a 3 day SS program and still gain size....but I wouldnt be getting the most out of my goals by doing this.
I understand you guys like things simple, squat, bench, dead but theres more to training than that and when your talking bodybuilding you guys need to expand your minds abit and look at what works.
I never post in the strength section and suggest someone does a split program....I offer advice suited to that goal.
I myself have done programs from westside/russian methods all the way to your common bodybuilding split....but I have always done the programs to suit my goals and feel at the end of the day this is what a person needs to focus on to get the best results possible.
the only benefit i see of a spilt like this would be more time resting each muscle group for the time in between
Myofibrillar hypertrophy occurs at under 5 reps roughly working in the higher % too your 1rm
Sacroplasmic hypertrophy occurs closer to 20 reps with say %60 1rm
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