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Top 5 Exercises to Help You Gain Muscle
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<blockquote data-quote="Loki" data-source="post: 30163" data-attributes="member: 2206"><p>For me it is all about timing of what I work... The order is critical to me... 6 Day per week program.</p><p></p><p>Day 1- Chest (pre exhaust Triceps and Shoulders)</p><p>Day 2- Biceps- Most say it is to small to work by itself but it has worked well for me</p><p>Day 3- Shoulders- Lead off with a step incline (safer than overhead and hits chest)</p><p>Day 4- Triceps- 2 Days of separation from chest</p><p>Day 5- Legs- I hit all major lifts except DL</p><p>Day 6- Back- Almost every exercise also pre exhaust my biceps hence the separation. Plus I do Dead Lifts w/back</p><p>Day 7- Rest</p><p></p><p>I use a combo of Bar, dumbbells and machines.. Trying to hit 16-20 sets... When I pyramid it's usually 12,10,8,6... I also do a lot of supersets, strip sets and burn outs.... I start out heavy and pyramid and finish with the higher reps sets.... Everything I do is raw... With this type of training I can still (at my age) do 225 for 45-50 reps.... </p><p></p><p>My 2 cents....</p></blockquote><p></p>
[QUOTE="Loki, post: 30163, member: 2206"] For me it is all about timing of what I work... The order is critical to me... 6 Day per week program. Day 1- Chest (pre exhaust Triceps and Shoulders) Day 2- Biceps- Most say it is to small to work by itself but it has worked well for me Day 3- Shoulders- Lead off with a step incline (safer than overhead and hits chest) Day 4- Triceps- 2 Days of separation from chest Day 5- Legs- I hit all major lifts except DL Day 6- Back- Almost every exercise also pre exhaust my biceps hence the separation. Plus I do Dead Lifts w/back Day 7- Rest I use a combo of Bar, dumbbells and machines.. Trying to hit 16-20 sets... When I pyramid it's usually 12,10,8,6... I also do a lot of supersets, strip sets and burn outs.... I start out heavy and pyramid and finish with the higher reps sets.... Everything I do is raw... With this type of training I can still (at my age) do 225 for 45-50 reps.... My 2 cents.... [/QUOTE]
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General Health & Fitness
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Top 5 Exercises to Help You Gain Muscle
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