When you start reaching your max youll more than likely have to cluster up to a rep total imstead. Theres no chance I could 3 sets at my RM without a much longer break in between. If your joints are feeling fine and youre not cutting and trying to get definition skip the metabolic reps. Im cutting now and Im doing one heavy set and one higher rep set, where Im working around my 5RM.
Thursday 10 April – Routine C1 – 5s – Body Weight 82.5kgs AM Incline Bench 77.5kgs x 5, 5, 5, 5 Landmine Rows 72.5kgs x 5, 5, 5, 5 Landmine Press 53.75kgs x 5, 5, 5, 5 PM Hack Squat 75kgs x 6, 6, 6, 6, 6 SLDL 75kgs x 6, 6, 6, 6, 6 Calf Raise 120kgs x 10, 10, 10
HI Everyone, I have been going to gym for an year now on and off. I am bit confused and need some advise please. My goal is to gain maximum muscle size. Is it true that 2 sets with 8-10reps for each exercise are enough for maximum hypertrophy. i have heard that the 3rd set ppl do in gym does not have any real impact on muscle tissue growth but just causes temporary blood flow and u feel more pumped up and also takes off energy from your next exercise. And also hitting one muscle hard once a week is enough as it need roughly one week to recover. Any help would be highly appreciated.
Sam76505, you have posted in a training log it might be better to repost as a new thread in the hypertrophy-specific training section where I think you will get more responses
I thought so too, but it now seems to me to be an adaptation issue: the more our bodies adapt to doing several sets, the better we get at it. I now do triples in incline bench press, and there's no way I could do 4-th rep even in set one, because the last rep is fairly slow. But after 2.5-3.5 minute rest, I can do another 3-rep set. And then another. Only on the fourth set the second rep feels as heavy as a third, so I stop.
GBG - not a problem I did ask the question about number of sets etc, I have taken on board what you and AA said and reduced upper body to 3 sets of 5 with a 3 minute rest this morning and it was far better than previous, may still have higher volume on lower body later today and see how that goes.
Saturday 12 April - Routine A2 - 5s - Body Weight 82.3kgs AM Flat Bench 90 kgs x 5, 5, 5 BOR 77.5 kgs x 5, 5, 5 Landmine Press 55 kgs x 5, 5, 5 PM Squat 90 kgs x 5, 5, 5, 5 - 80kgs x 10 Good Mornings 65 kgs x 6, 6, 6, 6, 6 Calf Raise 125 kgs x 10, 10, 10
Sunday 13 April 2014 – Routine B2 – 5s – Body Weight 82.6kgs Military Press 57.5kgs x 5, 5, 5 Supinated Chins 97.6kgs (BW plus 15kgs) x 5, 5, 5 Dips 102.6kgs (BW plus 20kgs) x 6, 6, 6 Deadlift 122.5kgs x 6, 6, 6, 6, 6 Barbell lunges 65kgs x 6, 6, 6, 6, 6 Calf Raise 125kgs x 10, 10, 10
Monday 14 April – Routine C2 – 5s – Body Weight 83.1kgs AM Incline Bench 82.5kgs x 5, 5, 5 Landmine Rows 77.5kgs x 5, 5, 5 Landmine Press 55kgs x 5, 5, 5 PM Hack Squat 80kgs x 6, 6, 6, 6, 6 SLDL 80kgs x 6, 6, 6, 6, 6 Calf Raise 125kgs x 10, 10, 10
Tuesday 15 April - Routine A3 - 5s - Body Weight 83kgs PM Squat 95 kgs x 6, 6, 6, 6, 6 Good Mornings 67.5 kgs x 6, 6, 6, 6, 6 Calf Raise 130 kgs x 10, 10, 10 Cannot train tomorrow night so brought leg routine forward.
Wednesday 16 April - Routine A3 - 5s - Body Weight 83.1kgs AM Flat Bench 95 kgs x 5, 5, 4, 1 BOR 82.5 kgs x 5, 5, 5 Landmine Press 58.75 kgs x 5, 5, 5
Thursday 17 April 2014 – Routine B3 – 5s – Body Weight 82.7kgs AM Military Press 60kgs x 5, 5, 5 Supinated Chins 102.7kgs (BW plus 20kgs) x 5, 5, 5 Dips 102.7kgs (BW plus 20kgs) x 10, 10 PM Deadlift 130kgs x 6, 6, 6, 5, 5, 2 Barbell lunges 67.5kgs x 6, 6, 6, 6, 6 Calf Raise 130kgs x 10, 10, 10 Decided not to add more than 20kgs to my dipping belt as seems to cut into my hips above that weight so will up the reps instead.
That is a metric shit-tonne's worth of deadlifts for one session (I presume that's at a working load).
It might be worth figuring out a way to allow you to use more load comfortably with your dipping belt. Try sticking a towel under it. Maybe think about getting a better belt as it should really still be comfortable enough even with two or three times the load you are using. Dips are a great upper-body movement so I personally wouldn't want to limit my progress because of an uncomfortable belt. A good long-term goal is to dip with bw+bw.
