2 Comments for this entry

• 

  Dustin S
  March 8th, 2010 on 8:59 pm

  This is a complex question but I will try to simplify it.
  Considerations:
  Volume: Sets and reps
  progressive resistance: Increasing weights to avoid accomodation by the body.
  Rep speed: how long it takes to complete the positive and negative of the rep

  I recommend a simple routine:
  Per bodypart per work out
  1 main exercise
  2-4 supplemental exercises

  Example:
  Legs
  Squats 5 sets of 6-10 reps
  Romanian dead lift 5 sets of 6-10 reps
  Leg curl 4 sets of 10-12
  Quad Ext 4 sets of 10-12

  Rotate your main exercise every week to 2 weeks. Your main exercise should always be compound, meaning multiple muscles are worked at the same time. Ex. Squat, leg press, deadlift, bench press, military press.
  Change supplemental exercises every workout atleast change out 1 or 2 of them for different exercises.

  Change sets and reps every week. Don’t do the same sets and reps all the time your body gets used to it.

  Try:
  High volume medium weight, ex 10-18 sets per bodypart 50-80% of max
  Med volume high weight 6-10 sets per bodypart 70-90%

  High volume low weight 10-20 sets per bodypart 40-75%

  etc.

  I recommend going low reps (5-8) for 2 weeks then higher reps 10-15 for 1 week then lower reps (6-8) 1 week. Mix and repeat as necessary.
  I never do the same set and rep sequence in the same month.

  By constantly changing your sets and reps as well as intensity you should be able to keep your body from adapting to your training as long as you can do that you will grow.

  Volumes are dependent on the individual I am a little more responsive to higher volume but some people do just fine on low volume like HIT training. It depends on your muscle make up and recovery ability. Only trial and error will give you what works best for you.

  Most important thing to remember “change it up”
• 

  mansionghost
  March 8th, 2010 on 9:16 pm

  try the Baby Jack workout http://www.youtube.com/watch?v=TKCGe2Ezris it is fun and it works

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