in your experience, what set/rep range gave you the most mass and strength gains simultaneously?
Originally Posted by Yeti2424
Originally Posted by wormie
You want to use sets of 6 reps or less at 80%+ of your 1RM to enduce myofibrillated hypertrophy. Include a progression of increasing weight inversly related with number of reps. Ive been playing with high intesity (heavy weight/bar speed) and low reps (1-4) but keeping the volume (total weight lifted) high by having a larger (8-12) number of sets.
Put everyone through a workout this week:
12 Days of Christmas:
12 x Kettlebell Squat Thrusts
11 x Inverted Body Row
10 x Pushups
09 x Medicine Ball Slams
08 x Single Leg Step-ups (Each Side)
07 x Single Arm Dumbbell Row (Each Side)
06 x Standing Single Arm Dumbbell Military Press (Each Side, Same Weight)
05 x BURRRRPEEEE's
04 x Side Lunges (Each Leg)
03 x Straight Leg Deadlifts
02 x Minutes of Plank (Collective 2min no matter how many breaks)
01 x 100 Jump Ropes
Time yourself. Start at 12, then do 12, 11, then do 12, 11, 10, and so and and so fourth until you do all exercises.
[SIZE=3]DMAA products pulled from base shelves[/SIZE]
The Defense Department has ordered an end to on-base sales of a number of workout supplements popular with military fitness buffs, concerned about potentially serious side effects of a key ingredient, DMAA. More than a dozen products containing DMAA have been yanked from on-base stores.
Since were talking about fitness...I want to learn self defense techniques...is krav maga a good way to go?
thanks scrybe...i will try and locate centers where they teach krav maga
Originally Posted by scrybe
Monday night bench:
45# x 10
135# x 5
185# x 2
225# x 2
275# x 2
315# x 2
335# x 1
355# x 1
375# x FAIL
Suplemental lifts included underhand grip pull-ups and back extensions.
Hit the tarmac for the first time in a few weeks...felt slow, need to get back after it. Start lifting again soon.
What do you do if some geezer collapses in front of you. Vinnie Jones explains.
From the British Heart Foundation.
In my opinion everyone shoudl be CPR AED certifited. It's an inexpensive single day corse that can potentially save a life.
Squat session last night:
80# x 8
130# x 5
170# x 5
220# x 2
260# x 2
310# x 2
360# x 2
380# x 1
400# x 1
Yoke/Safety Squat Bar was used so the geometry is more that of a front squat.
No where near that amount of weight, but yesterday:
[*******#292929]15,7,20,12,10=64 10-20 rep weight[/COLOR]
[*******#292929]5,6,6,7,6,6,6,6,5=53 5-10 rep weight
[*******#292929]50,25,50,60,60,50,50,40,70,50=505 4 count flutters.[/COLOR]
10K run in vibrams.[/COLOR]
Apparently I am no match against a tiny pollen spore..... Alergies are wrecking me right now with the change of weather in SoCal (it was 88deg F yesterday).
Yeah, I get killed with allergies/asthma as well. For me it is all synthetic things though. Those are my yoga at home days.
104 rope pullups
206 heart pushups
315 squats with 45lbs
5K as sprint 1 min, 1 min jog to recover over a fairly hilly area.
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