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Anonymous
Fuck everything else in this thread and listen to me. I've been doing this for the past couple months and it's been working really well, both for size and strength.
I run on a four day cycle, two muscle groups per day: biceps/chest, triceps/back, shoulders/abs, legs/forearms. (You can mix and match however you like, but this seems to be the safest for recovery times.)
Then, pick an excercise or two for each muscle, and alternate them on that day.
So for my biceps/triceps day, I start off doing some sort of bicep excercise, usually a barbell with my arms supported on one of those padded table things. Then, I switch to doing bench pressing for my chest. Then, I do another bicep excercise like hammers, then one more chest excercise like the butterfly. I mix it up every cycle too to get a good range of motion in.
Now, here's the important stuff. For each excercise, no matter how strong or how weak you are, you basically do the same mathematical progression of five sets with a target of five reps per set. First, pick a weight that will challenge you, and do your first set until either A) you complete 10 reps easily or B) your form starts to fail and you can't complete the rep.
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