andrewcp320
Forum Replies Created
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How long should I stay on such a full body program for? I plan on training full body 3x a week (Monday, Wednesday,Friday).
I have messed around with my training and nutrition for far too long and I guess you could still consider myself a ‘noobie’ if you will, as I don’t have a 2 plate bench, 3 plate squat or 4 plate deadlift.Also, does this type of plan include any type of rest-pause sets or drop sets? or is it just a heavy set followed by a few mins rest and then finished with a higher rep set?
stay on it for 12 months unless something happens that you have to change it
keep getting stronger, keep eating, you will gain size
I dont think you should do rest pause or drop sets on this type of program as they are probably too intense for this style of higher frequency training, thats just my opinion of course
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in response to your 1st question. Yes, increase the weight when you hit the top limit for the rep range.
2nd question, take the sets the failure, with the same form, cadence and feel. If you’ve increased the weight on hack squats for example and you dont feel your quads anymore you probably shouldnt have increased the weight
no I dont have a routine for you, just use the 2 in the original post as a frame work and swap exercises in and out like for like, meaning don’t swap the close grip press for a pushdown, do a floor press or triceps press up for example
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its a target rep range, what is written in the routine does not include your warm up sets, just work sets.
so the first set may be 6-10 so you want to hit a weight that you can get in that rep range, say you get 7, next time you do the session you might get 9 reps with the same load. You may want to go heavier again on the 3rd session so you stay in the 6-10 range.
The second set of the exercise may say 10-12 reps, so you reduce the load slightly to get reps in that target range.
If you add 20kg to your sets of dips and close grip pressing, your triceps will be bigger.
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reduce the weight for 2nd set in higher rep range
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I’ve been using bands from myprotein recently, they seem fine
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I’d personally do the AB 3 day split as it is for a good few rotations, you’ll more than likely find it enough once the weights are pushed up. I did it years ago and it was going great until I decided on a few tweaks then it became too hard to recover from for me
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thanks for the input everyone
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Hi Sas, 300bhp on a mk3 is great as they are still pretty new and the tuning packages are still being developed. Which map is your car running? My mk2 is still on a standard turbo, its got bigger RS fuel injectors and running collins performance level 3/CP340 which is the limit for the standard turbo and not far off the limit for the engine internals. Its as far as I’m going as its silly money to go further. Plus I need more money for food haha! Seems funny talking about this on a bodybuilding forum.
How you’re feeling after your recent block of training is pretty normal I think. All the beating the logbook over and over again and going to failure is pretty tough long term and the fatigue build ups over time. I remember years ago I was doing DC training, and I loved it but one day I just had no motivation to get out of bed to train. I know Dante would recommend missing a day every now again if you were feeling burnt out. I think I took about a week and half off training and just went to the gym, did some easy cardio and stretched with a few random exercises for a bit of a pump then I was ready to go again.
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Hi Sas, I’ve just caught up on your log and I enjoy the training videos. You’re a totally different level to me but I really find it motivating to see what you’re doing. So keep up the good work mate.
I also thought it was cool to see you drive a Focus ST. I remember hearing on a podcast you were into your cars. I have a mk2 Focus ST, quite highly modified now to 340bhp. I think another year and I’ll swap it for the mk3 Focus, I love my car but its nice just to have a change.