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Post by RUBICON19 on Apr 17, 2007 12:27:48 GMT -5
Steve, if you dont mind that I give my opinion ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) : I also highly recommand you high intensity… train to failure, so forget about the old 3 sets of 10 reps… if you can do 3 sets of 10 reps, it means that the first 2 sets were not to failure! So instead, target a 3 sets of 8 to 12 reps. For example, it could look like this: 11 reps for the first set / 9 reps for the second set / 8 reps for the third set. Having 7-8 meals of 40g of protein is also very important in my opinion! Be patient and set realistic goals… what I mean by that is that adding muscle mass and losing fat at the same time is something extremmely unusual… maybe you could focus on one of them at the time! Good luck! Mo so maybe on the Rep Range week i can train to failure? No, No. Train to failure every week!!!!!
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Post by Intensity on Apr 17, 2007 12:28:57 GMT -5
Steve, if you dont mind that I give my opinion ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) : I also highly recommand you high intensity… train to failure, so forget about the old 3 sets of 10 reps… if you can do 3 sets of 10 reps, it means that the first 2 sets were not to failure! So instead, target a 3 sets of 8 to 12 reps. For example, it could look like this: 11 reps for the first set / 9 reps for the second set / 8 reps for the third set. Having 7-8 meals of 40g of protein is also very important in my opinion! Be patient and set realistic goals… what I mean by that is that adding muscle mass and losing fat at the same time is something extremmely unusual… maybe you could focus on one of them at the time! Good luck! Mo so maybe on the Rep Range week i can train to failure? I would ALWAYS (every set, every training session) train to failure! Seriously Steve, i've only seen excellent results from clients who did that! I know it's more difficult, but it's a real key to succes!
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Post by RUBICON19 on Apr 17, 2007 12:29:10 GMT -5
- Deadlift...3 x 3-6 - Bent row...3 x 4-6 - Weighted chin...2-3 x 4-6 - CG seated row...2-3 x 4-6 Okay. I would alternate Thickness with width. Deads 3 x 3-6 Weighted chin 2 x 4-6 Bent row 2 x 4-6 Seated row 2 x 4-6
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Post by gti steve on Apr 17, 2007 12:32:55 GMT -5
so maybe on the Rep Range week i can train to failure? I would ALWAYS (every set, every training session) train to failure! Seriously Steve, i've only seen excellent results from clients who did that! I know it's more difficult, but it's a real key to succes! i was always under the impression training to failure was counter productive, which is why i never had done it. so would going to failure on power week also work?
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Post by gti steve on Apr 17, 2007 12:34:14 GMT -5
- Deadlift...3 x 3-6 - Bent row...3 x 4-6 - Weighted chin...2-3 x 4-6 - CG seated row...2-3 x 4-6 Okay. I would alternate Thickness with width. Deads 3 x 3-6 Weighted chin 2 x 4-6 Bent row 2 x 4-6 Seated row 2 x 4-6 Looks good. ill give it a shot. so its only 9 work sets for back? if done right, im assuming this is all ill need
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Post by RUBICON19 on Apr 17, 2007 12:37:11 GMT -5
I would ALWAYS (every set, every training session) train to failure! Seriously Steve, i've only seen excellent results from clients who did that! I know it's more difficult, but it's a real key to succes! i was always under the impression training to failure was counter productive, which is why i never had done it. so would going to failure on power week also work? R U SERIOUS? ![???](//storage.proboards.com/forum/images/smiley/huh.png) ?!!!!! Counter productive? OH MY!! No way. The best physiques on this or any board train to failure
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Post by RUBICON19 on Apr 17, 2007 12:37:40 GMT -5
Okay. I would alternate Thickness with width. Deads 3 x 3-6 Weighted chin 2 x 4-6 Bent row 2 x 4-6 Seated row 2 x 4-6 Looks good. ill give it a shot. so its only 9 work sets for back? if done right, im assuming this is all ill need Thats it!
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Post by Intensity on Apr 17, 2007 12:42:35 GMT -5
On my own physique and on the physiques of my clients, failure has always been the best way to achieve our goals (Adding mass, losing fat, specific sport goals, etc) So ABSOLUTELY, I would also train to failure on power week! Believe me, it will work… but promise Randy and I you wont tell anyone the secret… if anyone train like that… how will we be able to distance the competition!!! ![;)](//storage.proboards.com/forum/images/smiley/wink.png)
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Post by gti steve on Apr 17, 2007 12:53:16 GMT -5
Haha i feel so dumb for not knowing that. I was under the impression that training to muscle failure pretty much destroys the muscle and delays recovery time so then i'd only be able to train it again lets say 6-7 days later. i like to train to NEAR-failure. no forced reps or of the such.
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Post by RUBICON19 on Apr 17, 2007 12:53:25 GMT -5
On my own physique and on the physiques of my clients, failure has always been the best way to achieve our goals (Adding mass, losing fat, specific sport goals, etc) So ABSOLUTELY, I would also train to failure on power week! Believe me, it will work… but promise Randy and I you wont tell anyone the secret… if anyone train like that… how will we be able to distance the competition!!! ![;)](//storage.proboards.com/forum/images/smiley/wink.png) Thats easy Mo... What most think is training to failure, is not even close to what we consider failure
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Post by Intensity on Apr 17, 2007 12:57:21 GMT -5
Agree Randy… you must experiment it to really understand it! ![:P](//storage.proboards.com/forum/images/smiley/tongue.png) And Steve, you WILL NEED more recovery from training like that… it's different for everyone, but I would say you'll need between 4 to 7 days before being able to train that same bodypart again! And remember failure means "you really TRY do to that extra rep… but you CANT"
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Post by gti steve on Apr 17, 2007 13:17:36 GMT -5
#arockon6ha#
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Post by mrky03 on Apr 17, 2007 17:43:41 GMT -5
Again, what they said! If you're training to failure on all your worksets the number of sets that you listed will be plenty! I've never had anyone that I've trained or worked out with asking if we could please do another set of deadlifts or bent over rows! lol
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Post by Tim Wescott on Apr 17, 2007 18:30:56 GMT -5
I've never had anyone that I've trained or worked out with asking if we could please do another set of deadlifts or bent over rows! lol ;D
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