Firminator
New Member
For a few years, I've done AM/PM full body workouts, 3 days per week. Using chest as an example - In the AM I did Incline Bench Press and in the PM I did Flat DB Bench Press. I loved training this way but over time, this training seemed to get to the point where it was too demanding for my 54 yr old body. Especially when extending 5's.
So this cycle I decided to do :
M - Chest, Shoulders
T - Back, Biceps
W - Legs, Triceps
T - Chest, Shoulders
F - Back, Biceps
S - Legs, Triceps
I do 3 exercises for Chest, Back, Shoulders and Legs and two exercises for Bi's, & Tri's. Doing 1 set for 15's, 2sets for 10's and 3 sets for 5's.
Previously , when I did Flat DB Bench Press in the PM I was 5-10 lbs stronger than when I do it now immediately after my Incline Bench. I'm also finding that on is true on the 2nd or 3rd exercise for other body parts. Makes sense to me but it's kinda depressing to drop from 95 lb DB's to 85's.
My question - which is better for hypertrophy - 3 sets of DB Bench using 95 lbs (6 hours after my incline bench sets) or 3 sets of DB using 85 lbs (immediately following my Incline Bench Press)?
Thanks for your opinions!
Firm
So this cycle I decided to do :
M - Chest, Shoulders
T - Back, Biceps
W - Legs, Triceps
T - Chest, Shoulders
F - Back, Biceps
S - Legs, Triceps
I do 3 exercises for Chest, Back, Shoulders and Legs and two exercises for Bi's, & Tri's. Doing 1 set for 15's, 2sets for 10's and 3 sets for 5's.
Previously , when I did Flat DB Bench Press in the PM I was 5-10 lbs stronger than when I do it now immediately after my Incline Bench. I'm also finding that on is true on the 2nd or 3rd exercise for other body parts. Makes sense to me but it's kinda depressing to drop from 95 lb DB's to 85's.
My question - which is better for hypertrophy - 3 sets of DB Bench using 95 lbs (6 hours after my incline bench sets) or 3 sets of DB using 85 lbs (immediately following my Incline Bench Press)?
Thanks for your opinions!
Firm