|
2003/11/05, 10:17 PM
I tried my FIRST 12 rep workouts this week. Monday i did legs and tuesday i did chest/bi's. I noticed a few things. I am accustomed to the 6-8 rep range, never really going higher. I do 4x12 or 3x12 on the exercises in this new workout, the burn and strain is so much more intense then the lower reps/higher weight. I am able to push 230 10 times on one set on flat bench, however i had to toy with 185 down to 180, to 165 to 135 to complete the 4x12 on my first exercise. I was completely shocked on how much strength i DID NOT have when doing the 12 reps. The soreness is still there, i've never been sore from a chest workout, or bicep, and im really sore now. I also noticed that my biceps and chest were A LOT bigger from the pump of blood, however, about 10 minutes after my workout i noticed it was completely gone and i felt like i did not workout, except that im sore as hell today. I was curious what you all think about this and if that means i went to high in the reps. I think im going to cycle a periodization of two weeks of 12 reps then 10 reps then 8 reps then 6 reps then a few days off and back up to 12? My goal is to gain size/mass and add some strength, i'd like to have a bodybuilder's physique, big, round, solid, massive yet still be able to push heavy weight like the big boys. thanks!
|
|
|
|
2003/11/05, 11:16 PM
Wouldn't worry about a thing, you seem to have it all together. All thats left is consistency & getting it done. I wish you the best of luck!
--------------
\\\\\"Education is the progressive discovery of our own ignorance\\\\"
Patrick L.
ISSA-CFT
|
|
2003/11/06, 01:14 PM
There are so many philosophies out there its confusing. I dont know whether i should do just 8-12 reps by either doing 2 weeks on 12-10-8 then break it up with a week of 4-6 reps, then go back to the periodized weeks. OR
Do i do 12-10-8 in each exercise, and then one week just do 4-6 reps for strength?
or what?
|
|
2003/11/06, 05:03 PM
based on your goals, u should stick with the low rep program exept go to filure on each set and try the piramid principle by increasing weight in each set and lowering the reps ar viseversa increase the reps and lower the weight in each set, this technic will blast your muscles to new proportions,note that ur number of sets will vary as u will go to filure with diferent wheights the purpose is to strain the muscle by maintaining the load and starain on it even when u lower the weight by increasing the reps, good luck.
.labrada.
============
Quoting from tenxyearsxgone:
I tried my FIRST 12 rep workouts this week. Monday i did legs and tuesday i did chest/bi's. I noticed a few things. I am accustomed to the 6-8 rep range, never really going higher. I do 4x12 or 3x12 on the exercises in this new workout, the burn and strain is so much more intense then the lower reps/higher weight. I am able to push 230 10 times on one set on flat bench, however i had to toy with 185 down to 180, to 165 to 135 to complete the 4x12 on my first exercise. I was completely shocked on how much strength i DID NOT have when doing the 12 reps. The soreness is still there, i've never been sore from a chest workout, or bicep, and im really sore now. I also noticed that my biceps and chest were A LOT bigger from the pump of blood, however, about 10 minutes after my workout i noticed it was completely gone and i felt like i did not workout, except that im sore as hell today. I was curious what you all think about this and if that means i went to high in the reps. I think im going to cycle a periodization of two weeks of 12 reps then 10 reps then 8 reps then 6 reps then a few days off and back up to 12? My goal is to gain size/mass and add some strength, i'd like to have a bodybuilder's physique, big, round, solid, massive yet still be able to push heavy weight like the big boys. thanks!
=============
|
|
2003/11/06, 07:07 PM
Best bet is probably to stic with the original plan & see how it works for you. As long as you get enough food you should respond rather well. If at the end of the 8 weeks you find you've put on a little extra fat, just cut cals for 4 weeks or so & focus on the low reps for strength. It's best just to try it out & see how it goes.
--------------
\\\\\"Education is the progressive discovery of our own ignorance\\\\"
Patrick L.
ISSA-CFT
|
|
2003/11/06, 11:11 PM
I did back and tri's today, 12 reps, wow. It was like a cardio with the 60-90 second rest. I felt like i was burning too much calories and was breathing harder then I was pumped, i dont know if 12 reps is for me. I was actually contemplating doing this:
4 sets = 10-10-8-8
on my 3 sets do: 10-8-8
do that for a month...and on the 5th week do a strengteh routine of 8-6-6-4
what do you all think
I'm 5'10.75" almost 5'11" 185lbs, mostly lean muscle, my goal is to hit 225lbs of lean muslce, gain size, i'm 40 inche chest 16.5" biceps, and my goal is 50" chest and 20 or more inch arms, so im looking for mass/hypertrophy, i'm an ectomoroph with the potential to be an ecto/meso because im skinny but muscular, i'm just trying to find the best way there, strength is great but size is more important and so is weight/mass.
|
