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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 08-15-2011, 12:41 PM   #11
ike_russett
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This is very solid for a beginner, now here is just a suggestion. Since you are doing 3 sets of 5-10 lets look at the rep ranges. In theory it is always said that 1-5 range (maximal strength) 6-12 (power/size) 15+ (muscle endurance), that is true to a point, however as you grow you will find that a combination of these ranges will inspire growth (size and strength wise). My suggestion would be to look at your big three (bench, squat, dead) work in the 1-5 range, and use your auxiliary lifts in the 6-12 and 15+ range as this will inspire growth and tolerance to longer work periods. Overall you headed in the right direction my friend! Keep it up
When do I start with 1-5 right now?
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Old 08-16-2011, 09:12 AM   #12
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Originally Posted by Mr.Silverback View Post
This is very solid for a beginner, now here is just a suggestion. Since you are doing 3 sets of 5-10 lets look at the rep ranges. In theory it is always said that 1-5 range (maximal strength) 6-12 (power/size) 15+ (muscle endurance), that is true to a point, however as you grow you will find that a combination of these ranges will inspire growth (size and strength wise). My suggestion would be to look at your big three (bench, squat, dead) work in the 1-5 range, and use your auxiliary lifts in the 6-12 and 15+ range as this will inspire growth and tolerance to longer work periods. Overall you headed in the right direction my friend! Keep it up
Solid advice Silverback, and my suggestion would be relatively the same.

The only thing I would like to address here is going heavy all the time. You need to segment your training into blocks, and allow your body to have down time from the heavy weights. Whether it be 4 weeks heavy and 1 week light, or 3 weeks or whatever. Make a point to dial back the intensity and increase the volume for a week to two week period of "rehabilitation". Something that is very easy for you to go into the gym and do a quick workout and get back out. Shouldn't be stressful, hard or taxing. Just something to keep you loose and fresh. After your grace period, you can go back to cranking away the weights but allow yourself that necessary down time.

This will save you countless injuries and weeks spent out of the gym. The best way to make progression is to take your time. If not, I can assure you it will be a "two steps forward, one step back" process.
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