jtbull
Active member
Ok guys. THis ia s new training i am going ot try. I am 50 years old been at the game awhile in and out of gyms since i was 15 but back hard since i was 38 if i recall. I did take 17 years off and worst mistake of my life. been on trt since 43 and two cycles a year since 44. IF you need more background let me know
Now on the name i seen a couple i am not looking for the 10x10 one. The one i found is sort of like a blood and guts hybrid with some ofther things. MOst of my training has been heavy duty/blood and guts style. This is a workout i found i likely wil try .
But i could add a bit maybe like onex exercise for some bodyparts now sure yet so if anyone is familiar open to ideas
I will definitly be doing leg ext instead of leg presses
My question is mostly on the volume blast and rep blast and intensity techniques ( rest pause, negatives, drop sets)
I am mostly wondering do i have to do those vlume blasts. i think they are 10/10 at the end of a bodypart. sounds very time consuming
for the rep or vollume blast how soon after your failure set do move onto the volume or rep blastl, aslo how many reps do you do for a rep blast and do you take it to failure as well? those are the basics i was wondering
Day 1: Push (Chest, Shoulders, Triceps)
Now on the name i seen a couple i am not looking for the 10x10 one. The one i found is sort of like a blood and guts hybrid with some ofther things. MOst of my training has been heavy duty/blood and guts style. This is a workout i found i likely wil try .
But i could add a bit maybe like onex exercise for some bodyparts now sure yet so if anyone is familiar open to ideas
I will definitly be doing leg ext instead of leg presses
My question is mostly on the volume blast and rep blast and intensity techniques ( rest pause, negatives, drop sets)
I am mostly wondering do i have to do those vlume blasts. i think they are 10/10 at the end of a bodypart. sounds very time consuming
for the rep or vollume blast how soon after your failure set do move onto the volume or rep blastl, aslo how many reps do you do for a rep blast and do you take it to failure as well? those are the basics i was wondering
Day 1: Push (Chest, Shoulders, Triceps)
- Incline Bench Press: 1 warm-up set, 1 heavy all-out set, 1 volume blast (10-15 reps).
- Dumbbell Flyes: 1 heavy set, 1 higher-rep pump set.
- Standing Overhead Dumbbell Press: 1 heavy set, 1 rep blast.
- Cable Lateral Raises: 1 heavy set, 1 volume blast (higher reps).
- Skull Crushers / Tricep Pressdowns: 1 heavy set, 1 volume blast. [1, 2, 3, 4, 5]
- Deadlift: 2 warm-up sets, 1 heavy all-out working set of 6-8 reps.
- Reverse-Grip Lat Pulldown: 1 heavy set, 1 volume blast.
- Seated Cable Row: 1 heavy set, 1 rep blast.
- Barbell Curls: 1 heavy set, 1 volume blast.
- Dumbbell Shrugs: 1 heavy set, 1 rep blast.
- Barbell Squats: 2 warm-up sets, 1 heavy all-out set (6-10 reps).
- Leg Press: 1 heavy set, 1 volume blast.
- Lying Leg Curls: 1 heavy set, 1 volume blast.
- Standing Calf Raises: 1 heavy set, 1 rep blast.