Rossini
05-28-10, 6:29 pm
hey firstly let me say f**k its been a while.
secondly this guy at my new job is a pretty big natural dude. been training for just over 30 years.
gave me some great advice and i thought id share it.
THIS IS FOR BULKING AND NOT FOR DEFINITION.
4 sets each excercise is the rule.
and 4 exercises per muscle group.
and it goes
10 reps-light weight - slash warm up
8 reps- little bit heavier
6 reps - a 80% max
4 reps - max out.
the last rep on the 4th set is the builder. so go all out. squeeze the shit out of it.
say for bench example.
60kgs-10
70-8
100-6
130-4
its all about putting on size. and only 4 exercises per muscle.
so chest + tris would be
flat bench, decline, cable cross overs, incline
skulls, kick backs, cables, over heads.
its quick but fuck does it burn after.
just remember 3 things
MAX OUT ON YOUR 4TH SET PER EXERCISE DONT TAKE IT EASY OR YOU WONT GROW.
SLEEP RIGHT!
EAT RIGHT!
secondly this guy at my new job is a pretty big natural dude. been training for just over 30 years.
gave me some great advice and i thought id share it.
THIS IS FOR BULKING AND NOT FOR DEFINITION.
4 sets each excercise is the rule.
and 4 exercises per muscle group.
and it goes
10 reps-light weight - slash warm up
8 reps- little bit heavier
6 reps - a 80% max
4 reps - max out.
the last rep on the 4th set is the builder. so go all out. squeeze the shit out of it.
say for bench example.
60kgs-10
70-8
100-6
130-4
its all about putting on size. and only 4 exercises per muscle.
so chest + tris would be
flat bench, decline, cable cross overs, incline
skulls, kick backs, cables, over heads.
its quick but fuck does it burn after.
just remember 3 things
MAX OUT ON YOUR 4TH SET PER EXERCISE DONT TAKE IT EASY OR YOU WONT GROW.
SLEEP RIGHT!
EAT RIGHT!