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Refined edits in the Training:
~ On the cable flys, Db Laterals and on any Arm exercise after the first one
do this new refined Rep Scheme:
Set 1
15 reps warm up
Set 2
10 reps sub failure
Set 3
8 reps failure
Set 4
Drop set nice ands slow to failure
~Military presses follow the 5 set method
~Our conventional sets slightly improved
1st Set 20 REAL reps
( not just for fun) PUMP as much blood as possible into the target muscle Using 4/5ths range of motion. Use this set as a warm up and to find the right groove. Do not go to failure but it should fatigue you.
"4/5ths" MEANS no lock out at top and no negative that is too deep.
You always wan to do an exercise with some leverage and some chance to really keep constant tension on the muscle being worked. "4/5th range" is applied to all sets and exercises, unless otherwise specified.
2nd set 15 Reps
same as the above you should get fatigued but not failure, this where where you find th perfect groove for the exercise
3rd Set 10 reps
Heavier, and challenging, but only to "SUB failure"
4th Set 7 reps
up the weight to try to FAIL at 7 Reps , failure should come via form not excessive weight.)
5th Set Reduce poundage by 20% from the 4th set
and then do a set till Failure under the most extreme GOOD form you can summon, literally TEXT book form.
~ On the cable flys, Db Laterals and on any Arm exercise after the first one
do this new refined Rep Scheme:
Set 1
15 reps warm up
Set 2
10 reps sub failure
Set 3
8 reps failure
Set 4
Drop set nice ands slow to failure
~Military presses follow the 5 set method
~Our conventional sets slightly improved
1st Set 20 REAL reps
( not just for fun) PUMP as much blood as possible into the target muscle Using 4/5ths range of motion. Use this set as a warm up and to find the right groove. Do not go to failure but it should fatigue you.
"4/5ths" MEANS no lock out at top and no negative that is too deep.
You always wan to do an exercise with some leverage and some chance to really keep constant tension on the muscle being worked. "4/5th range" is applied to all sets and exercises, unless otherwise specified.
2nd set 15 Reps
same as the above you should get fatigued but not failure, this where where you find th perfect groove for the exercise
3rd Set 10 reps
Heavier, and challenging, but only to "SUB failure"
4th Set 7 reps
up the weight to try to FAIL at 7 Reps , failure should come via form not excessive weight.)
5th Set Reduce poundage by 20% from the 4th set
and then do a set till Failure under the most extreme GOOD form you can summon, literally TEXT book form.
