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Muscle Building and Bodybuilding Topics related to muscle building, bodybuilding, including training and fullbody workouts. If you are looking for great advice on gaining muscle this forum is for you.

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Old 01-18-2011, 05:20 PM   #61
flow
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Originally Posted by Abaddon View Post
Ahhhhh!
So, it's per exercise, not per 'session'?
I think that's what I was confused about.

I can't say that I have used that scheme (typically I use 3x 12, or sometimes 4x 12, depending on the exercise)

Thanks Babs!
ok ok to make things clearer:

I am surprised u donīt know about these "guidelines" (donīt mean it offensive, i donīt know everything too).
IMHO this "info" is quite old and explains the popular 5x10 5x5 etc schemes.

ok so first here is the lnfo by waterbury which is good IMHO:

T NATION | Set/Rep Bible

And its per BODY PART. NOT exercise and NOT whole workout.
Of course u can consider overlapping bodyparts and make less volume for example for shoulders.

In my case one workout is:

Squat: 3x8
bench press 3x8
Row overhand grip 3x8
military press 3x8
lat pulldown 3x8
Hyperextensions
crunch

If someone has issues with shoulders and too much volume it would probably be:

deadlift 3x8
Lunges:3x8 per leg
dips 3x8
chin up 3x8
--------------------

and thats what i meant with my older post. If the 3x8 gets too light there are two ways: increase intensity or volume.
I am on the first side, thats why 3x8 will get probably 5x5 after some time.
Same volume, more weight.

got me now?
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Old 01-18-2011, 05:24 PM   #62
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Quote:
Originally Posted by Abaddon View Post
Ahhhhh!
So, it's per exercise, not per 'session'?
I think that's what I was confused about.

I can't say that I have used that scheme (typically I use 3x 12, or sometimes 4x 12, depending on the exercise)

Thanks Babs!
sure you do:
the guidelines are 24-50 reps per muscle grup.

So 3x12 is 36 thats within 24 and 50 reps.
the same applies to your mentioned 4x12: its 48.

The idea behind this is, that if the volume is too less (under 24) its too less work for hypertrophy and the weights are probably too heavy.
On the flipside, if you get 70reps in one exercise (lie 7x10) the average weight you use (straight sets-same weight for all exercises) is too low to induce growth.
thats why 10x10 has been criticised the volume is 100 and the weight across these sets too light to elicit grwoth in a good way.

So the "sweet spot" of 24-50. with 70-90%of 1rpm.
Which is the guidline for hypertrophy anyway.

Last edited by flow; 01-18-2011 at 05:28 PM.
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Old 01-18-2011, 08:37 PM   #63
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Got it.
Cheers Flow.
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Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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Old 01-19-2011, 06:53 AM   #64
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Got it.
Cheers Flow.
my pleasure
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Old 01-26-2011, 11:45 AM   #65
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I think to get bigger you have to get stronger, no matter what your goals are. There's only so much that muscle pumping can do for you, there comes a time when you gotta grow a pair and move serious weight to progress.
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