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Old 06-15-2011, 01:31 AM   #10
Bodybygamma
Strongman/Powerlifter
Max Brawn
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Join Date: Nov 2009
Location: NYC
Posts: 3,499
Training Exp: 3+years PL/SM Comps
Training Type: SFW!
Fav Exercise: DEATH-LIFT
Fav Supp: Muscle-Juice/MonsterRehab
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Quote:
Originally Posted by Bodybygamma View Post
Agreed with ^^^^^.

There are many ways to do this if you take the time to do the reading and research. If your healing always stay under 70%, the Repetition Method should be used, which essentially is 30% or less for reps within a 1-3 minute time frame, just enough to "pump" & sent blood to the muscles. What I suggest you do is have 4 lifting days, and maybe some G.P.P. days where you do light cardio just to keep blood moving. So example would be:

1Compound lift, 1 compound assist. lift, 2-3 assist lifts
Sunday-Rest
Monday- Chest,Triceps (Bench Press, Dips,PullUps, Incline Flies, Db Pull overs)
Tuesday- *Legs (Squats, Leg Press/Calve raises, Lunges, Extensions/Curls)
*(Quads,Calves,Hamstrings)
Wednesday- Rest/G.P.P (light cardio to keep the blood flowing to your legs)
Thursday- Shoulders,Triceps (Barbell Push Press, DB Arnold Press,*Delt raises
*(front, middle, rear delts) Db overhead extensions, Triceps Kick bakcs
Friday/Sat- Rest/Cardio
Fri/Saturday- Back,Biceps, Forearms(Deadlift, Row, Barbell Curls, Db Hammer)
Sunday- Rest
Sets and Reps Scheme should be like this more or less:
70% Bench Press- 5-7 wrm up sets 1-3 working sets 3-8reps
Dips- Pending on body-weight/strength 5x5 (repsxsets)
Pull Ups- ^same as above^
Incline Flies- 30% for 1minute x 3 sets or 45-65% 4sets of 5-12
Db Pull Overs- ^as above^
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