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Originally Posted by spiderman
^^Bump to that.
I'm 44 and finding that rest, lower reps and more focused work less often is the key to growth. That and really good food, and lots of it.
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Here's my deal, I'm almost 35 and find that low volume and low reps combined with frequency works well.
I workout 3 on 1 off
-> chest/shoulders/traps
-> lats/biceps/triceps
-> legs/forearms/deadlifts(legs and deadlifts are to be alternated, one workout hit legs, next workout do deadlifts instead)
I typically stick between
3 and 6 sets total for a muscle group. Usually only doing 4. Rep range for chest is between 1 and 5. Other muscles is like between 3 and 7 reps. Dont go to failure too often, and avoid superset's and drop sets. At least once a month I have to go though a workout split real light and easy to help recover form the heavy weights.
My point is this.
DONT OVERTRAIN. You should feel energized after your workout. Not tore up.
Edit to add: warmup real good on heavy movements like bench. I do 7 warmup sets before I do my first real set.
2 sets bar 30 reps each
3 sets 135 10 reps each
1 set 225 5 reps
1 set 275 1 rep
My workout partner warms up the same as I. He has a 235 max bench and his warmup is like
2 sets bar 20-30 reps
3 sets 95-105lbs 10 reps each
1 set 155lbs 5 reps
1 set 175 1 rep