[pjorstad]

i hit 4 exercises on chest day
flat press 4 sets 8-10 reps
incline press 3 sets 8-10 reps
skullcrushers 3 sets 8-10 reps
crunches 4 sets 8-10 reps


Actually that routine is very similiar to what i advocate HOWEVER i would add in
more excercises and reduce set numbers for the above to 2 and 3 and arrange it in such a way that im out ofthe gym in 40-50 minutes.

[destro19]

Originally posted by wardog
One add on I have found helping my gains is the use of static holds. After your last set, just hold the weight at about the halfway position as long as you can. It hurts, and give a very deep soreness. I try to shoot for 30 seconds to a minute with each static hold.

Ive alternated these allong with fascia streching, on different workouts. and my workouts are pretty brutal.  im about to switch back to my 225 workout which is just up to 225 for every execrsise applicable like bench, squat, shoulder press, dead lift, shrugs, leg press.  reps till failure 4-5 sets. last bench was 35, 20, 15, 8.  that was the hardest 8 reps ive ever done in my life.  works for me though.

[Havok]

Brought back an old ass post :-\

[destro19]

Originally posted by Havok
Brought back an old ass post :-\

what??

[Havok]

lol nothing
It's not that old
But this thread was from January begining of February

[Technics]

locoangmo, funny icon lol, is that you?

[Flavor]

Originally posted by Bean

name another compound exercise that hits the same muscles as the bench press does... you can't... and you're telling me to do 2 sets? please... thats nowhere near enough.... quote all the research you want; thats not enough training...

i hit 4 exercises on chest day
flat press 4 sets 8-10 reps
incline press 3 sets 8-10 reps
skullcrushers 3 sets 8-10 reps
crunches 4 sets 8-10 reps

i'd also like to know where you came up with the ****ed up idea of 1-2 sets for hardgainers?

I'm not agreeing or disagreeing with anyone. However.

You just asked him to name another compound exercise that hit the same muscles as the bench press. You then told him he couldn't, while proceeding to do it yourself.

Lemme see.

There's incline, flat, and decline bench. You can do it with varying grips, as well. Then there are incline, flat, and decline dumbbell presses. These can be done supinated, twisting your wrists, so on. You can even do pushups, with a multitude of variations. And last but certainly not least, there are dips.

Furthermore, I don't believe he was recommending doing only 1-2 sets for hardgainers... it seems he was recommending 1-2 sets PER EXERCISE, for hardgainers.

[ex_banana-eater]

HST definitely did it for me, kept me leaner than usual too. Im out of bodybuilding now though.

[Biggs]

Originally posted by ex_banana-eater
Im out of bodybuilding now though.

?

[LunaHotel]

Well, for me, over 10 years training, my best gains have been while doing 20 total sets per workout with 60-90 second rest between. Workout never lasts more than 45 minutes.

4 exercices with 5 sets each per major bodyparts Back and Legs,
3 exercices of 5 sets for chest
and 3 of 3-4 for the rest.

Works. Reps vary, from a low of 8 up to 15.

But now I'm trying 4-6 reps with 120 seconds rest... Less sets.

[Iron Warrior]

6 years of training of here. I found that doing different things from time to time works better for me. I have success with this strategy

1. Train every muscle 2 times a week for 6 weeks
2. " " " 1 time a week for 6 weeks
3. Take one week off and repeat

I use between 5-10 reps all the time. I also rest 2-3 minutes between sets and take a 30 minute power nap every day on top of 8 hours of sleep

[Bean]

No he was recommending 1-2 sets per bodypart... TRUST me; this post is old and pj is banned

dont know why this got bumped to the top BUT

if you'd reread what i posted; the BENCH PRESS... not the FLAT press or the INCLINE press... presses in general and all the different variants such as dumbells...

dips are different for different people... they dont do **** on my chest no matter what orientation of my body

take alook at when i posted that

[BMZ]

I agree with the bros on the drop sets and supersets....

that's when I get the best workouts and hyper-trophy

[Future]

My training is full of varied reps.

I generally like do 3-30 reps in a series of 6-10 sets for an exercise.

Example:

Barbell Rows
135x20
225x10
405x5**wanted to push it a tad
315x15
315x12
315x10

Normally, I would add 275 and 225 for two finished sets of 15-25 reps. as well.

I am finding though that the old addage of 8-12 reps really is nice in general while going lower and higher every so often.

[Chunky]

LUnaHotel ,

with your 20 sets and 60-90 sec rest between sets, are you taking all these sets to failure ?!?

That seem a lot.

[hopkins]

what do you guys think of doggcrapp training?

This guy advocates only one working set ( plenty of warm ups though) and one exercise per muscle group per session.

the results of his clients spaek for themsleves, we aren't talking weaklings here either....

[LunaHotel]

Originally Posted by Chunky

LUnaHotel ,

with your 20 sets and 60-90 sec rest between sets, are you taking all these sets to failure ?!?

That seem a lot.

Yes, it is. But what you will find, is that your heart tends to give up before your muscles, so "failure" is more like a systemic failure than a true muscular failure. It does ensure, from what I know, that GH is released in the greatest quantities.

Load up on the carbs after that, and it gets converted by the liver into IGF-1. :-)

[Manwhore]

Originally Posted by hopkins

what do you guys think of doggcrapp training?

This guy advocates only one working set ( plenty of warm ups though) and one exercise per muscle group per session.

the results of his clients spaek for themsleves, we aren't talking weaklings here either....

Does he take all his sets to failure,because this was being talked about over at Meso and i didn't understand what the hell they were talking about. I thought DC advocated a Heavy Duty workout but guys over there said he didn't take his sets to failure,used more than one set per muscle group. Not that i really care what the guy does just wondering why they like argueing with me over there