saw this on another board
dudes bench is stuck at 295..he does squat but doesnt like doing em you definitely need to change your routine if you've been doing the same thing, try this out for a month- based on some sound research and principles- 10 sets of 3 reps with your 6 repetition maximum.- So figure out what weight you can do only 6 times- use that weight to do 3 reps,- rest for 90 seconds- repeat until you do 10 sets. Each week add a rep- so the following week you'll do 10 sets of 4 reps and so on. for gains in strength and muscle hypertrophy(growth), the muscle needs to be worked in a range of repetitions- 30-50reps. The norm is to do 3 sets of 10, right?- but using a weight that allows ten reps may not be heavy enough to stimulate the strength you're looking for- so that where the 10 sets of 3 reps come in- You still get that repetition range of 30-50 total reps- but with a heavier weight. someone recommended this sound reasonable?
if the kid took two weeks off from the gym and came back fresh and lifted light the first two weeks back then stepped it up he would get the same results. Sticking points are 99% mental or overtrained, so basically any kind of change will net a result
why do 3 reps with a 6rm?
AKA the waterbury method
I have never heard of doing that. The lowest set I do is sets of 10 x 50 pounds less than my current max, 8, 6, 4, 2, 1 x my current max. And try to increase it that way.
2.5lb plates = teh win. Increase slowly but surely.
No comments:
Post a Comment