This program is 3 days a week-- upper body only cause i train my legs for strength. I was thinking about doing 12-10-8-6 rep weeks. Each rep range is 3 workouts/ 1 full week.
This is a basic example for A SINGLE muscle. Is this a good theory of overload.
Chest- 3 x 12 = 36 reps
4 x 10 = 40 reps
5 x 8 = 40 Reps
7 x 6 = 42 reps
I will progressivley increase the amount of weight (load) used on each workout. I will be around 1-3 reps short of failure in the beggining of the week and work my way to 1 rep short of failure by increasing the weight on some excersies. I have used a program like this before and seen excellent results. After the 4th week i will decondition by decrease the volume drastically and increasing the reps to 15 to flush latic acid into the muscles and repair joints, etc. I can recover from this workout as well, my low frequency recovery is very well, and i will be using creatine and bulking.
This is a basic example for A SINGLE muscle. Is this a good theory of overload.
Chest- 3 x 12 = 36 reps
4 x 10 = 40 reps
5 x 8 = 40 Reps
7 x 6 = 42 reps
I will progressivley increase the amount of weight (load) used on each workout. I will be around 1-3 reps short of failure in the beggining of the week and work my way to 1 rep short of failure by increasing the weight on some excersies. I have used a program like this before and seen excellent results. After the 4th week i will decondition by decrease the volume drastically and increasing the reps to 15 to flush latic acid into the muscles and repair joints, etc. I can recover from this workout as well, my low frequency recovery is very well, and i will be using creatine and bulking.