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Post by zekester on May 4, 2012 11:37:48 GMT -5
Recently, Ive been doing a split routine...Example = a 5x5 routine with Deadlift, Zerchers & Ez bar curl then stretching for a morning workout. Then a tripleset of dumbell curls, rows and squats for 4 sets of 20 followed by stretching in the evening...then on a push day I'll do similar 5x5 with bench, shoulder press & JM press followed by stretching in the morning. Then, a tripleset of dumbell flys, tri's and pressing followed by stretching in the evenings...I dont know what this will do for strength as Ive just started, but my joints etc..feel better...Anyone have experience with this type of workout?
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Post by chancey on May 22, 2012 8:17:05 GMT -5
Sounds bodybuildish. I guess if the evening was light and was looked at as a recovery/prehab mechanisim it sounds promising but my hunch is that it would hinder recovery more than help it. When it comes to heavy lifting rest is best.
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Post by Deleted on Oct 20, 2012 13:10:45 GMT -5
i'd avoid the sames reps if your planning to increase strength. and look up rep ranges +12 is for endurances 6-8 is mostly for building size 1-5 for strength
there is more to this but ehh. its got complicated and big words like hypertropy. since ranges overlap. like 10 to 12 is for endurances/hypertropy. 8 to 10 hypertropy/size.
I dont believe in any same reps because its bad progress. like for 5 sets of 5
lets pretend to put your strength in numbers like a video game. str = 100 and each set you do. you lose some strength value because of muscle and energy spent
lets start with 2 plates for bench
5x225 (100 strength) 5x225 (95 strength) 5x225 (90 strength) 5x225 (85 strength) 5x225 (80 strenght)
yes in the real world you dont lose strength evenly like this but you do lose some strength okay. first set you did 5x225 at 100 strength. on the second set your able to do 5x225 but with less strength. if your able to do the same weight with same rep on the second set. it means on the first set you could of push more because you had more strength. yeah so you could prolly even press it 6x225 since you had an extra 5 strength
these are just numbers to visualize gains.
okay. how about increasing weight to show progression
5x225 5x230 5x235 5x240 5x245
this does show growth but same problem if you can do 5x230 on the second set. shouldnt you be able to do more on the first set since you had more strength. this is also isnt progression since your not going up in strength gains.
one last thing. avoid flat bench and shoulder press. your gonna have front delt problems from overtraining
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