String3r
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I have been doing a ton of research lately.
I have been especially interested in the rep ranges for maximal muscle growth. Optimal growth seems to involve low, moderate, and high rep ranges with their corresponding weights. I saw a workout in flex magazine that I have been running for 2 weeks. I will detail it here. I would like your input on this routine. I have been lifting for 12 years. I have only recently taken a more strategic/scientific approach to it. I'm 6' and weigh about 235 with 11-13% bf. So here it is:
Week 1: 15-5 week
Chest:
Db incline: 4x15-5-15-5
Db flat: 4x15-5-15-5
Dips: 3xfailure
High cable flyes: 3x 10-12
Back:
Wide Lat pull downs: 15-5-15-5
Neutral grip pull downs: 15-5-15-5
Db rows: 15-5-15-5
Cable rows: 3x10-12
Shoulders/Triceps:
Db shoulder press:15-5-15-5
Side raises:15-5-15-5
Cable rope high pulls: 15-5-15-5
Front raises: 3x10
Dips: 4x10
V bar triceps press downs: 15-5-15-5
Rope press downs: 15-5-15-5
Skull crushers: 3x 10-12
V bar press down: drop set till failure
Biceps:
Standing alt Db curl: 15-5-15-5
Standing alt hammer curl: 15-5-15-5
Standing Db curl (both at same time): 3x 10
Cable 21's: 2 rounds
Cable drop set to failure
Legs:
Leg press: 15-5-15-5
Leg extension: 15-5-15-5
Leg curls: 15-5-15-5
Calf raises: 4x20 (my calves respond more than any other bodypart)
The next week is the same but the 15-5 is replaced with a 12-7 scheme. I'm going into my 3rd week, starting with the 15-5 scheme after just finishing the 12-7, I have noticed a 10 pound increase on my 5 rep weight for virtually all lifts. Along with an increase in 15 rep weight. I'll start logging my weights and maybe post a pic from the start.
I have been especially interested in the rep ranges for maximal muscle growth. Optimal growth seems to involve low, moderate, and high rep ranges with their corresponding weights. I saw a workout in flex magazine that I have been running for 2 weeks. I will detail it here. I would like your input on this routine. I have been lifting for 12 years. I have only recently taken a more strategic/scientific approach to it. I'm 6' and weigh about 235 with 11-13% bf. So here it is:
Week 1: 15-5 week
Chest:
Db incline: 4x15-5-15-5
Db flat: 4x15-5-15-5
Dips: 3xfailure
High cable flyes: 3x 10-12
Back:
Wide Lat pull downs: 15-5-15-5
Neutral grip pull downs: 15-5-15-5
Db rows: 15-5-15-5
Cable rows: 3x10-12
Shoulders/Triceps:
Db shoulder press:15-5-15-5
Side raises:15-5-15-5
Cable rope high pulls: 15-5-15-5
Front raises: 3x10
Dips: 4x10
V bar triceps press downs: 15-5-15-5
Rope press downs: 15-5-15-5
Skull crushers: 3x 10-12
V bar press down: drop set till failure
Biceps:
Standing alt Db curl: 15-5-15-5
Standing alt hammer curl: 15-5-15-5
Standing Db curl (both at same time): 3x 10
Cable 21's: 2 rounds
Cable drop set to failure
Legs:
Leg press: 15-5-15-5
Leg extension: 15-5-15-5
Leg curls: 15-5-15-5
Calf raises: 4x20 (my calves respond more than any other bodypart)
The next week is the same but the 15-5 is replaced with a 12-7 scheme. I'm going into my 3rd week, starting with the 15-5 scheme after just finishing the 12-7, I have noticed a 10 pound increase on my 5 rep weight for virtually all lifts. Along with an increase in 15 rep weight. I'll start logging my weights and maybe post a pic from the start.