Search results

The newest evidence shows that for experienced trainers, multiple sets are more effective for hypertrophy than a single set. Generally 3 sets is slightly superior to a single set. More than 3 sets is generally a waste of time and energy, compared to the small increment of increased hypertrophy...

I’m not sure, but I definitely can’t strict flat bench a 230 pound barbell 10 times. These are more like a ¾ partial rep range on a decline bench. Hits the pectoral perfectly

My goal is to get 10 reps with 150 pounds one day.... btw, these aren’t strict reps. I’m going only down to about my chin with the bar, not full into the sternum as I find that just limits things and puts strain on the rotator cuff.

To clarify I’m using pounds, not kilos, since That is how the weights are labeled at my gym Thanks for the encouragement!

Sounds a bit too extreme on intensity, but I think as long as you mix low rep days and higher rep days, you will be alright. Low rep max effort every day is a recipe for injury.

I would say do your own experiments. Jot down your 1, 5 and 10 rep Max numbers, then see how many reps you can do of progressively lighter weights. Since you are doing all out max effort sets, I would only do one experiment set per session.

Leg day looking strong for your body weight.

Never done it, but the mechanics make it look like the ultimate triceps movement.

Man, your pulling and overhead pressing power is an inspiration!

Smith split squats: 145x10 PR Hammer Bench: 230x9 Hammer Pulldowns: 210x9 Incline DB Bench: 65x10 DB Rows: 75x10 Standing Press: 105x9 PR (pathetic to be a PR, but in the past shoulder issues plagued me, not any more!) Rear Cable laterals: 12.5x2x10 Uni Calf Raises: 100x2x10

Yeah. I have genetically decent triceps, I almost never do isolations.

I agree with a lot and f what you are saying. EMG studies show that skull crushers are one of the best triceps exercises that exist. If I was focusing on triceps growth I would absolutely include these as well as compounds like dips and presses.

I don’t agree. Skull crushers trained correcttly will fully stimulate growth in the triceps. I do however think dips are superior, but only because it is a compound movement that works a whole group of muscles in a “natural motion.” Skull crushers will no doubt grow the triceps plenty, but...

Smith split squats: 145x7 Hammer Bench: 230x9 Hammer Pulldowns: 210x9 Incline DB Bench: 65x8 DB Rows: 75x9 Standing Press: 100x10 Rear Cable laterals: 10x3x10 Uni Calf Raises: 95x2x10 Pretty close to failure, maybe one or two reps left on these. I quit the set before my form becomes...

Yes, for me Arthur Jones style high intensity training yields good results. He recommended a single set taken to momentary muscular failure (peak tetanus) 3 times per week for full body workouts. Similar to HST in some ways.

Right now, I’m just doing one or two warmup sets, then a single working set to near failure. I do multiple sets for calves and rotator cuff. Today’s workout: Smith split squats: 135x10 Hammer Bench: 220x9 Hammer Pulldowns: 200x9 Incline DB Bench: 60x9 DB Rows: 70x9 Standing Press: 100x7...

I had knee surgery (meniscus tear from football) at 18 years old and my thigh shriveled to a stick from atrophy. Afterwards, I trained doing intense leg extensions and leg extension static holds and negatives along with some regular leg presses. My quads blew up like mad. My knees where...

Yeah, it’s rubbish, but I’m going to make the best of it and get in there when I can.

So I just finished a 2 week deconditioning period, and during that time found out that Gold’s Gym won’t let me get out of the 2 year contract, so fuck it, decided to go back to the commercial gym workout for awhile. The home barbell set is there when I need it. 1st day of 15s Lifting Log...

Volume is important, it must be sufficient. But “more volume” isn’t always better. The primary focus of any program should be progressive loading, wether 1 set or 10 sets.