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This has been a year of experimentation for me. I have tried many routines, excersizes etc. NONE has compared to the recent routine my friend jim put me on. He is one of my best friends and competed for years at 180lb level. He trained naturally for 8+ years before he used any Anabolics. I respect his knowledge and I wanted to share this with the board.
I explained to Jim that my routine was getting stale. I was doing 4 excersizes on avg per bodypart w/ a set/reps scheme of 3/ 8-10. He asked what my primary goal was. I told him I wanted to pack on 10 lbs of more muscle mass before I considered using any AS. As many of you know I have been training for 15 years now ALL NATURAl. I am the quintessential poster child for someone ready for AS. Anyway, he commented that my routine was way to complicated and that I could do more w/ 2 compound movements than 4 . The key he said is to complete 6 sets per movement. 1-2 warmup sets 2-3 sets heavy 6-8 reps and 2 sets of a wieght for 12 reps to failure. The last 2 sets being the most critical. The idea is that for most a 3 set 6-8 rep program leaves too much of the muscle in tact and underutilized. It sometimes takes 4 sets to begin breaking down the muscles in a compound movement to really incorporate the stabalizers and fully tax the target group. You work both slow and fast twitch muscle fibers and work strength and endurance all in one workout. It is VERY efficient in the sense that if one can fully exhaust a muscle utilizing compound movements then the need for ancillary excersizes is not necessary.
Let me emphasize that this workout is based on a MON/ WED/ FRI routine for someone that is rather pressed for time. I tried this last week and it was incredible. It cut off almost 20 min of my workout and the intensity is unreal. I will post the routine shortly. Peace
I explained to Jim that my routine was getting stale. I was doing 4 excersizes on avg per bodypart w/ a set/reps scheme of 3/ 8-10. He asked what my primary goal was. I told him I wanted to pack on 10 lbs of more muscle mass before I considered using any AS. As many of you know I have been training for 15 years now ALL NATURAl. I am the quintessential poster child for someone ready for AS. Anyway, he commented that my routine was way to complicated and that I could do more w/ 2 compound movements than 4 . The key he said is to complete 6 sets per movement. 1-2 warmup sets 2-3 sets heavy 6-8 reps and 2 sets of a wieght for 12 reps to failure. The last 2 sets being the most critical. The idea is that for most a 3 set 6-8 rep program leaves too much of the muscle in tact and underutilized. It sometimes takes 4 sets to begin breaking down the muscles in a compound movement to really incorporate the stabalizers and fully tax the target group. You work both slow and fast twitch muscle fibers and work strength and endurance all in one workout. It is VERY efficient in the sense that if one can fully exhaust a muscle utilizing compound movements then the need for ancillary excersizes is not necessary.
Let me emphasize that this workout is based on a MON/ WED/ FRI routine for someone that is rather pressed for time. I tried this last week and it was incredible. It cut off almost 20 min of my workout and the intensity is unreal. I will post the routine shortly. Peace
