rep goals
Lord_Suston said:
#1 style Chest only day
5 sets flat bench (first two are warmups)
3 sets incline (all same weight)
3 setsCable cross overs
3 sets Dips ( body weight full range of motion)
3 sets incline flyes
3 sets light dumbell flat presses
Time 40-50 minutes A pyramid system in weight
reps 12-15set#1 10-12set#2 8-10set#3
My fall-winter style when bulking.
One thing I do that works real well is to set a rep goal, and when that goal is consistantly met, I up the weight. I do this instead of just saying 12-15 reps or 10-12 reps. For instance, on flat bench press my goal is to press 4 sets, first set 10 reps, second 10 reps and third 8 reps and final for 6 reps, this while pyramidding the weight up, for instance I start with 245lb, then 265 then 285, then 305.
For now, I am successful at 10X245, 10X265..... but then i usually get a 7X285 and then a 4X305, the last 2 being a little short of my goal. When I do hit that goal (4 sets X 10,10,8,6) I will up the weight, probably starting the pyramid at 255, then my reps will probably be 4 sets (10, 9, 6, 4) and I will work up from their until I hit the goal of 10,10,8,6, then up the starting weight pyramid again to 265 and start all over....
I think it's good to get goals in your head so you can focus and work toward them in the gym, it's good to see results and achieve your goals, it keeps you motivated. And in the meantime you can clearly see the progress your making because your clearly getting stronger.
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