I just signed up but I've been lurking for a month now. I like what I've seen so far. seems to be alot of helpful folks here, unlike some of the weightlifting/exercise boards where people like to pick on those who are not as big as them. anyway, I started lifting again back in march after 7 yrs off. I first lifted from 97-99 after a divorce that caused me to loose 40 lbs in 2 months from not eating (185-145). I starting lifting to give me something to do,but stopped after 2 yrs because I wasnt growing..well duh. I was working out hard 7 days a week and eating around 1k-1300 cal. a day. can you say overtrain and cal defiency?
Well, fast forward to now, I'm married again, with 2 kids and I had crept up to 175 lbs. back in march I started going to the gym and eating better and I'm down to 158.5 as of this morning. I've tried several different styles (pyramid and max o.t.) but now I'm serious about the HST program. actually this morning I finished my first week of 15's. I've got some before pics and measurements, but I will wait to post when I finish my first full cycle.
now, here is my first question.
I have my chest exercise split up with flat and decline barbell bench. using the 15 rep cycle as an example -
1 st week of 15's
monday and friday - flat bench
wednesday - deline bench
2 nd week of 15's
monday and friday - decline bench
wednesday - flat bench
the next full cycle, I will mix it up with maybe incline barbell and dumbell flat
so, I've heard and read conflicting opinions on which is better to do, incline,flat, or decline for chest development. should I concentrate on one or the other, or is it good to mix them up using all three. I dont want to be using one if its not going to give me the best results. thanks all
Well, fast forward to now, I'm married again, with 2 kids and I had crept up to 175 lbs. back in march I started going to the gym and eating better and I'm down to 158.5 as of this morning. I've tried several different styles (pyramid and max o.t.) but now I'm serious about the HST program. actually this morning I finished my first week of 15's. I've got some before pics and measurements, but I will wait to post when I finish my first full cycle.
now, here is my first question.
I have my chest exercise split up with flat and decline barbell bench. using the 15 rep cycle as an example -
1 st week of 15's
monday and friday - flat bench
wednesday - deline bench
2 nd week of 15's
monday and friday - decline bench
wednesday - flat bench
the next full cycle, I will mix it up with maybe incline barbell and dumbell flat
so, I've heard and read conflicting opinions on which is better to do, incline,flat, or decline for chest development. should I concentrate on one or the other, or is it good to mix them up using all three. I dont want to be using one if its not going to give me the best results. thanks all