Qonix
Member
Everyone knows there isn't any specific rep range, rest between sets, number of sets, etc..
The best thing is what works for you!
Lets just say what from our experience is working best for each of us.
This year I found that decreasing the volume helps me maintain the muscle during a fat loss phase and slowly increasing them in my bulking phase.
This is what I like to do for each bodypart:
- a couple of sets of active warmup with 50%/70% of my first working set. 1/2 minutes rest.
- 1 reverse pyramidal. 3 sets in a rep range between 4 and 10. 3 mins of rest between sets focusing just on heavy lifting.
- 1 rest pause or fst7. 5/7 sets of 8-15 reps, 20/30 seconds of rest between sets focusing on exhausting the muscle with isolation movements.
For many of you may sound little but it keeps me about 70 minutes in the gym for 2/3 bodyparts.
The best thing is what works for you!
Lets just say what from our experience is working best for each of us.
This year I found that decreasing the volume helps me maintain the muscle during a fat loss phase and slowly increasing them in my bulking phase.
This is what I like to do for each bodypart:
- a couple of sets of active warmup with 50%/70% of my first working set. 1/2 minutes rest.
- 1 reverse pyramidal. 3 sets in a rep range between 4 and 10. 3 mins of rest between sets focusing just on heavy lifting.
- 1 rest pause or fst7. 5/7 sets of 8-15 reps, 20/30 seconds of rest between sets focusing on exhausting the muscle with isolation movements.
For many of you may sound little but it keeps me about 70 minutes in the gym for 2/3 bodyparts.
