whats been good

  • kendo
    whats been good
    on: 2013-04-18 19:00:40
    so I know that everyone always ask, what is the best exercise for this and that, but I want to know what has been the best workout that you have used to put the size on you, I used flex lewis y3t workout for 6 months and that worked good to get me over but has gotten boring now. so what is your best or fav. that you use
  • IFBB Undercover
    Re: whats been good
    on: 2013-04-21 04:39:19
     this is a really good question. unfortunately, the answer is not an easy one. theres no two ways about it, its taken me much trial and error to figure out what works best for me. it's taken years, and i'm still learning. like a lot of teenagers, i started out with a standard volume style routine, training everything for 3 sets of 12 reps. as i progressed, i slowly dropped those reps and went with heavier and heavier weight. i came to find that my results weren't as good for my body by going below 6 reps and i suffered more injuries when i only lifted in that range. dont get me wrong. there is a benefit to going heavy. it's helped me build strength and i'm a firm believer in still doing heavy sets to get stronger, about once every 3 to 4 wks, i dip down into the lower rep ranges to build more stregnth and i take that strength. The key to getting bigger for me has been learning to take what was once a very heavy weight and training my body to work with that weight for higher reps. further, i found that different body parts respond differently to different rep ranges. chest and back i train in the 8-16 rep range. arms i train lighter and in the 8 to 20 rep range. legs i will go as high as 60 reps on some days. usually though, i stay in the 12-20 range.maybe 30 on leg press. i do 4-7 exercises per body part for 3-4 sets. near the second half of my routine, i usually start to work a little lighter and focus on the squeeze. with everything i do, the main focus is on contracting the muscle. i could care less about the number of lbs i use. its about the effort. i've gotten my best gains MAKING THE WEIGHT HARD!!!. control every part of the rep and contract the muscle hard. hands down, even if you keep your routine the same and you just focus on making the weight as hard as you can, you will certainly grow. 

     

    i have experimented with dc, fst7, hit, and many other styles. at the end of the day, its been the outlined i've listed above that has given be the best results. lately, i've been doing less delt work(delts are a strong part for me) and using that time to add in some additonal back work to bring up my lats. if i'm on the right track and things start to slwo down, before i change my training, i look to my diet. theres a good chance i can reignite growth by adding in more food. IME, thats usually the biggest limiting factor for must guys

     

    thanks for taking the time to visit the new Q& A. feel free to ask my opinion on anything else you are interested in hearing about.