rate my workout

  1. Board Sponsor
    R1balla's Avatar
    Stats
    5'10"  0 lbs.
    Join Date
    Dec 2009
    Posts
    11,979
    Rep Power
    4209593
    Level
    89
    Lv. Percent
    33.19%
    Achievements Activity ProActivity AuthorityActivity VeteranPosting ProPosting AuthorityPosting Veteran

    rate my workout


    goal: mass and strength. most importantly mass

    Monday - Max Effort Lower Body

    Deadlift - Warm up with sets of 5 pyramiding up to 2 sets of 2

    Box Squat - 3 sets of 5

    Barbell Rows - 4 sets of 8

    Leg Extension - 3-4 sets of 10-15

    Kneeling Leg Curl - 3-4 sets of 10-15

    Calves - 4 sets of 10-20

    Weighted Decline Sit-ups - 4 sets of 10-20


    Wednesday - ME Upper Body

    Bench Press, Incline Barbell, Power Rack Incline, or Floor Presses may be used and/or alternated each ME UB workout. Warm up with sets of 5 until you reach your 3 rep range. Complete 2 to 3 sets of 3 then work at least 1 single in with a good negative.

    Close Grip Bench - 3-4 sets of 6 to 8

    Standing Front Military Barbell Press - 4 sets of 8

    Weighted Dips - 4 sets of 8



    Friday - Dynamic Effort Lower Body

    Deadlift - 4 sets of 10-15

    Jump Squats with Barbell (loaded or empty) - 4 sets of 10-15

    Pull Ups - 4 sets of 8

    Barbell Shrugs - 4 sets of 8

    Seated Leg Curl - 3 sets of 10-15

    Leg Press - 4 sets of 10-20

    Calves - 4 sets of 10-20


    Saturday - DE Upper Body

    Incline DB Press - 4 sets of 10-15

    Incline Cable Flys - 4 sets of 15

    Incline Skull Crushes (keep elbows in, lower weight behind head for stretch) - 4 sets of 8 to failure

    Barbell Curls - 4 sets of 8 to failure
    Hardcore Supps for the Hardcore Trainer
    Use Discount Code AM20 To Save 20% At www.ironflexsupps.com



  2. Banned
    gamer2be08's Avatar
    Join Date
    Apr 2009
    Posts
    5,988
    Rep Power
    0
    Level
    54
    Lv. Percent
    17.08%
    Achievements Activity ProPosting ProPosting Authority

    15 reps seems too high.. I say do 8-12 reps per set. Too many reps and you burn a lot of cals and your muscles get trained for endurance..
  3. Board Sponsor
    R1balla's Avatar
    Stats
    5'10"  0 lbs.
    Join Date
    Dec 2009
    Posts
    11,979
    Rep Power
    4209593
    Level
    89
    Lv. Percent
    33.19%
    Achievements Activity ProActivity AuthorityActivity VeteranPosting ProPosting AuthorityPosting Veteran

    well this kinda has the same understand of HST. reps low, then medium, then high to hit all muscle fiber cells. have u had bad experiences with that idea?
    Hardcore Supps for the Hardcore Trainer
    Use Discount Code AM20 To Save 20% At www.ironflexsupps.com


    •   
       

  4. Banned
    gamer2be08's Avatar
    Join Date
    Apr 2009
    Posts
    5,988
    Rep Power
    0
    Level
    54
    Lv. Percent
    17.08%
    Achievements Activity ProPosting ProPosting Authority

    Quote Originally Posted by R1balla View Post
    well this kinda has the same understand of HST. reps low, then medium, then high to hit all muscle fiber cells. have u had bad experiences with that idea?
    I just think 15 reps is def on the high point for hypertrophy, any higher and you just hit the muscle conditioning zone and too many burnt calories..
  5. New Member
    TexasRaised's Avatar
    Stats
    5'11"  178 lbs.
    Join Date
    Feb 2010
    Posts
    79
    Rep Power
    96
    Level
    8
    Lv. Percent
    40.47%

    Gamer is right 8-12 is for hypertrophy, and anything above that is for endurance. What I would suggest is at the last set (or at the end of the set for that muscle) you could do it all the way to failure using a medium weight that you can for 15-20 times. if you lift 8-12 reps for 3 or 4 sets you've already trained your body for hypertrophy, but to train to failure on your last set it should break all the muscle fibers.
  6. Banned
    gamer2be08's Avatar
    Join Date
    Apr 2009
    Posts
    5,988
    Rep Power
    0
    Level
    54
    Lv. Percent
    17.08%
    Achievements Activity ProPosting ProPosting Authority

    Quote Originally Posted by TexasRaised View Post
    Gamer is right 8-12 is for hypertrophy, and anything above that is for endurance. What I would suggest is at the last set (or at the end of the set for that muscle) you could do it all the way to failure using a medium weight that you can for 15-20 times. if you lift 8-12 reps for 3 or 4 sets you've already trained your body for hypertrophy, but to train to failure on your last set it should break all the muscle fibers.
    Dropsets/negatives for last failure set FTW!!!!
  7. Advanced Member
    SRS2000's Avatar
    Stats
    6'1"  260 lbs.
    Join Date
    Apr 2009
    Posts
    515
    Rep Power
    330
    Level
    18
    Lv. Percent
    12.81%

    You're not really doing a DE day if you are using 10-15 reps. It's more of a repetition effort (RE) day, but that's fine if that's what you are wanting to do. I would recommend doing your SQ movement first on this day since you are deadlifting first on your ME day. You also have leg presses, leg extensions, and 2 types of leg curls each week. I would just do one quad exercise and one hamstring exercise per week (put them on whatever lower body day you want). You are already getting alot of quad and hamstring work since you are squatting and deadlifting twice a week. I would also do a less stressful type of shrug for higher reps than barbell shrugs for 8 reps. You are already getting low and medium rep work for the traps with the DL's, so do something like DB shrugs for 20 reps as a finisher for the traps.
    I think 15 reps is fine for mass building. Remember that for most sets of 15 reps the time under tension will be in the 30-60 second range, which is great for hypertrophy. So unless you are doing intentionally slow reps, I think 15 reps is just fine especially if you aren't relying exclusively on that rep range.
  8. New Member
    TexasRaised's Avatar
    Stats
    5'11"  178 lbs.
    Join Date
    Feb 2010
    Posts
    79
    Rep Power
    96
    Level
    8
    Lv. Percent
    40.47%

    Quote Originally Posted by gamer2be08 View Post
    Dropsets/negatives for last failure set FTW!!!!
    ooooo yeah, love doin em on chest with 10 5lb plates on each side. ever 5 reps take off 5lbs on each side. Talk about feeling the burn!
  9. Board Sponsor
    R1balla's Avatar
    Stats
    5'10"  0 lbs.
    Join Date
    Dec 2009
    Posts
    11,979
    Rep Power
    4209593
    Level
    89
    Lv. Percent
    33.19%
    Achievements Activity ProActivity AuthorityActivity VeteranPosting ProPosting AuthorityPosting Veteran

    thanks guys. i usually rotate between my main 3 programs but i came up with this one a few days ago and wanted to see what others thought.
    Hardcore Supps for the Hardcore Trainer
    Use Discount Code AM20 To Save 20% At www.ironflexsupps.com


  

  
 

Similar Forum Threads

  1. Please rate my workout or recommend another
    By SuppKnight in forum Training Forum
    Replies: 4
    Last Post: 06-01-2010, 04:57 PM
  2. Rate my workout!
    By RickWolves in forum Training Forum
    Replies: 7
    Last Post: 03-09-2009, 11:08 PM
  3. Rate my workout!
    By jrod196 in forum Training Forum
    Replies: 1
    Last Post: 02-03-2009, 06:24 PM
  4. Rate my workout
    By jfre07 in forum Training Forum
    Replies: 25
    Last Post: 01-12-2009, 09:49 PM
  5. Rate my new workout
    By 84bandit in forum Training Forum
    Replies: 0
    Last Post: 12-04-2008, 09:32 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in