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better to lift heavy or lift light with more reps? Trying to get ripped, not so much enormous.
You want at least 6 reps, but 8-12 is probably good for now. You want weight that makes it hard to get that last one or two.
Routines like MAX-OT say to do 4-5 reps, but that is for mass building. Other routines likes HST vary. I am going to switch to MAX-OT soon and see what happens.
__________________ Life isnt a test drive, gotta live a little. (02fpcivic)
I usually shoot for 12-15 reps and if I make it, I up the weight and shoot for 10-11, and so on. Usually 3 sets for everyrhing. Plus I throw in crunches and push-ups everyday like maybe 5-7 sets of 10 reps, with some middle pauses on the crunches.
Try doing 100 pushups the days you work out your chest. I am usually too spent to do chest and back in one day, and I have to wait two days in between back and shoulders. I do arms with shoulders also. I do legs twice a week, one day I'll do some squatting, and the other day I'll work in my deadlifts.
Pyramids are good. But you gotta change it up after a month or so because your body becomes use to the routine. Try reversing your order, but always make squats, bench, shoulder presses, and deadlifts your first exercise.
On my second set I go heavy, just enough to where I can get in between 6-10. I started doing behind the neck shoulder presses first in my routine because my front shoulders seem to be over developed.
Remember, diet is half of getting big. They say use a 4:1 ratio of protien to carbs everyday. Use carbs to fuel your body during the day, and protien for recovering, or mainly after your workouts
Try doing 100 pushups the days you work out your chest. I am usually too spent to do chest and back in one day, and I have to wait two days in between back and shoulders. I do arms with shoulders also. I do legs twice a week, one day I'll do some squatting, and the other day I'll work in my deadlifts.
Pyramids are good. But you gotta change it up after a month or so because your body becomes use to the routine. Try reversing your order, but always make squats, bench, shoulder presses, and deadlifts your first exercise.
On my second set I go heavy, just enough to where I can get in between 6-10. I started doing behind the neck shoulder presses first in my routine because my front shoulders seem to be over developed.
Remember, diet is half of getting big. They say use a 4:1 ratio of protien to carbs everyday. Use carbs to fuel your body during the day, and protien for recovering, or mainly after your workouts
Regarding the diet portion, I would never use a ratio that high unless I was in contest prep and then only for the last stretch. A diet of 40/40/20 (percentages) protein/carbs/fats will sustain better energy throughout the day as many people feel drained with such a low carb approach.
Regarding the diet portion, I would never use a ratio that high unless I was in contest prep and then only for the last stretch. A diet of 40/40/20 (percentages) protein/carbs/fats will sustain better energy throughout the day as many people feel drained with such a low carb approach.
Agreed. 4:1 is way too high. Even moderate diets recommend 50-60% come from carbs. Besides, he will need carbs to build mass.
__________________ Life isnt a test drive, gotta live a little. (02fpcivic)
