plan my next routine for a 100% k hit

[joe d]

if i pick the routine you lay out i will give you a 100% k hit. its that simple.

the routine needs some level of variation. i like to go in tear them up quick and get out. im a huge fan of the dc routine. i am on cycle now so i can go heavy most of the time. i am a body builder but do a lot of core lifts and my favorite rep ranges are 6, 10, and 20 i like the 20 rep squat and dl.

lay it out with room for variation of lifts but use examples and make them 3-4 day routines.

ok carma whores lets see what you've got.

 

[SpyWizard]

I got one for ya..

a couple things 1st.. I do this while on and it's the only time you can really do it..

for size and strength (fast twitch fiber development) 4-6 range.. if can can do more reps after 6 you don't have enough weight.. it's that simple...


3 sets per exercise all must be compound movements..

i'll do a 5 day split..

back and more back.. the bi should already be worked and will be later in the week..
legs.. oh yea.. all by themself..
chest.. all by itself
Shoulder I do 315 seated military press, getting those last reps out kill, but are great.. and i do a push, then pull, then push, then pull exercise, you can do the ones you want..

rest

arm day... or blaster day..

If you are carb cycling, i assume you are not, but refeed then do the arms...oh yea, it's a killer..

Warning, if you are moving enough weight, you will or have the potential to go hypo on this type of lifting..

Use a heart monitor after each set, sit and rest til the hr has returned to 125 (that's my number your's will be different) this will keep your body HR elevated, but recovered for the next set and you will be 100% recovered..

If you do a warmup set before the 3 working sets, use a moderate weight as a warm up... not light.. the whole mind muscle connection..

when the last exercise is completed, consume free form BCAA in water and then perform 20 minutes of cardio on a treadmill at 50% hr capacity, you will be burning fat during this time and the bcaa will be dumping into your muscles resupplying the muscle..

PWO shake maldextrose in the PWO or waxy maize is even better, but make sure the shake has free form BCAA in it and consume within 30 minutes.

you can change up the days that you work which body part, I do that and I experience steady growth, if i reach a plateau I will switch to static training for 2 weeks that gives better rest then will resume the afore mentioned training schedule..

 

[SpyWizard]

Back
Bent over rows with hooks
lat pull down wide grip
lat pull down narrow grip (you will be able to increase weight significantly from the wide grip)
Bent over lateral raise
shrugs very heavy this is the last exercise