everyone has their own method of bodybuilding. for me its always been simple: train fast, train slow, train heavy and better yet with moving objects. Ive never been one to bend my arm over a bench and dumbbell curl for ten minutes. i hit as much muscle i can in a short period of time and its always done well for me. another example are my abdominals. now diet is key here! but i dont do a lot of isolated training on my abs. rarely ever actually. but im constantly moving awkward heavy objects around throughout my workout like the sled, tire, dynamic lifts etc and thats where it builds from...not crunches. granted this isnt always the case for others and many need programs and set numbers of reps. for my beginner clients id start them off with a program to build up not only their intensity, form and strength but also awareness in themselves. then you can start playing around with programs like mine. i always stay in the 8-14 range for hypertrophy. every 3-4 weeks i do pure strength sets under 4reps to work through plateaus mixed with very light-weigh-high-circuits to maintain pressure after failure. sometimes these look ugly and lead up to barely one rep. its a mental game i play with my mind so the last rep seemed lighter. make sense? just never make that a habit every workout. if you cant make the rep its useless. sneak peak of my arm workout today i always do arms separately. i never do the same arm day program in a row. next week will look different... 1st clip tricep extension on sled 2nd clip i used 30s for slow negatives to failure, then i go for half the weight (15) for faster reps to truly max out that volume im feeling then finished with reverse 21s. i started at my top half for first 7 as thats my weaker point un strength curve. 3rd my fav tricep trio of skulls/narrow grip low press/dips :)
Posted on: Mon, 19 Jan 2015 07:09:06 +0000
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