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I asked a guy a question back in 2002 about a routine that he was talking about being the best way to add muscle and I also asked him about the rep range that he recommended and heres what he had to say, what do you all think about this?
Hello,
I am answering your question about the routine I was discussing [ or attempting to] on NN message board. First let me state that approx. 95% of ALL serious bodybuilders around the world train in precisely the same fashion. The other 5% train in a power bodybuilding style aka Dorian, Nasser, Tom Prince etc. Dante speaks of Ronnie Coleman but I would hate to inform him that Ronnie does 12-15 reps on all his movements and at times does power lifts at 2-3 reps which are done infrequently. Also Coleman stated on Jay Leno that his REAL training program is done 1 bodypart a day, 5 days a week, and lasts no longer than 45 mins. Unfortunately the weight game is TOTALLY commercialized with everyone promoting their own agenda at the expense of the truth. For examole how long do you think that you would last if you were to follow Dante's approach of training a bodypart frequently [ more than 1 day a week] and loading up on the weights constantly [ always trying to lift heavier]. How long do you think it would be before you'd be injured? How long before you'd be burnt out? As you may recall the GREATEST technology to come to bodybuilders was to work the bodyparts NO more than 1 day a week. There was a time when everyone trained a bodypart 3 times a week and the results were minimal; then it dropped to 2 times a week and the results were much better and then done to one where then results were much better still. Routine: 1 bodypart a day done 5 days a week.
Ex. Legs- shoulders- back- chest - arms
Legs- 3 ex. 3 sets of 15 for quads, " " for hams, " " For calves
Shoulders - 4 ex. 3 sets of 15
Back " "
Chest " "
Arms - Triceps- 3 ex. 3 sets of 15
Biceps " " Forearms 2 ex. 3 sets of 15 There you have it.
The big difference is that you pick a weight that enables you to perform an exercise in perfect style and concentration and CADENCE [meaning 1 second up and 1 second down with no hesitation between reps.] The only exception is the squats where you will lower the weight slower than 1 sec due to the nature of the exercise. The issue here is that you train for the feel and increase the weight ONLY when you cease to get the stimulation from the movement. This training to failure is not the way to go as you would have discovered if you have been doing it. You MUST NOT burn yourself out so thatyou cannot come back the next day and feel good for your training.
Good Luck
National Competitor
So could you give me an example of a chest workout?And why 15 reps per set. why not something like 6 reps?Thanks
Chest:
3 sets of flyes 12-15 reps on all exercises
3 sets of incline dumbells
3 sets of hammer bench
3 sets of dumbell pullovers
Why 12-15 reps -because it produces better gains; with 6 reps the set is over practically before it begins. You can not establish a rhythum amd pain zone to go through. Good luck.
Hello,
I am answering your question about the routine I was discussing [ or attempting to] on NN message board. First let me state that approx. 95% of ALL serious bodybuilders around the world train in precisely the same fashion. The other 5% train in a power bodybuilding style aka Dorian, Nasser, Tom Prince etc. Dante speaks of Ronnie Coleman but I would hate to inform him that Ronnie does 12-15 reps on all his movements and at times does power lifts at 2-3 reps which are done infrequently. Also Coleman stated on Jay Leno that his REAL training program is done 1 bodypart a day, 5 days a week, and lasts no longer than 45 mins. Unfortunately the weight game is TOTALLY commercialized with everyone promoting their own agenda at the expense of the truth. For examole how long do you think that you would last if you were to follow Dante's approach of training a bodypart frequently [ more than 1 day a week] and loading up on the weights constantly [ always trying to lift heavier]. How long do you think it would be before you'd be injured? How long before you'd be burnt out? As you may recall the GREATEST technology to come to bodybuilders was to work the bodyparts NO more than 1 day a week. There was a time when everyone trained a bodypart 3 times a week and the results were minimal; then it dropped to 2 times a week and the results were much better and then done to one where then results were much better still. Routine: 1 bodypart a day done 5 days a week.
Ex. Legs- shoulders- back- chest - arms
Legs- 3 ex. 3 sets of 15 for quads, " " for hams, " " For calves
Shoulders - 4 ex. 3 sets of 15
Back " "
Chest " "
Arms - Triceps- 3 ex. 3 sets of 15
Biceps " " Forearms 2 ex. 3 sets of 15 There you have it.
The big difference is that you pick a weight that enables you to perform an exercise in perfect style and concentration and CADENCE [meaning 1 second up and 1 second down with no hesitation between reps.] The only exception is the squats where you will lower the weight slower than 1 sec due to the nature of the exercise. The issue here is that you train for the feel and increase the weight ONLY when you cease to get the stimulation from the movement. This training to failure is not the way to go as you would have discovered if you have been doing it. You MUST NOT burn yourself out so thatyou cannot come back the next day and feel good for your training.
Good Luck
National Competitor
So could you give me an example of a chest workout?And why 15 reps per set. why not something like 6 reps?Thanks
Chest:
3 sets of flyes 12-15 reps on all exercises
3 sets of incline dumbells
3 sets of hammer bench
3 sets of dumbell pullovers
Why 12-15 reps -because it produces better gains; with 6 reps the set is over practically before it begins. You can not establish a rhythum amd pain zone to go through. Good luck.
