11-05-2005, 12:20 PM #1New Member
- Join Date
- Nov 2005
Mrform's FORMula for bodybuilding results!
Laying down my bodybuilding routine called Mrform's FORMula for Bodybuilding Results.
there is so much debate and controversy regarding:
low reps vs high reps
the pump vs heavy weights or the overload principle
fast twitched vs slow twitched
I combined the two
Here is my Friday Bicep routine
Barbell Curls 115x8, 125x6
Preacher Curls 90x8, 105x8,115x6
Dumbbell incline curls 45x8, 50x6
Barbell Curls 75x12, 85x10
Preacher Curls 70x12, 80x10
Dumbbell incline curls 30x12, 35x10
start by picking your bicep exercises
then do each exercise very heavy for 6-8 reps to failure
then go back and do the exercise for 10-12 reps to failure
you get the best of both worlds
heavy weights in the beginning when you are most fresh
then you back and do 10-12 reps for the pump
feel free to comment
11-05-2005, 12:32 PM #2
Kinda looks like Fred Hatfield's holistic training. You pick a heavy compound movement for low reps, followed by a good full range movement for mid-reps then ending with a full-stretch movemnt for high reps. You giantset this for a few rotations... kinda like this: Heavy, Mid, Heavy, Mid, Heavy, Light, Heavy, Mid, Heavy, Light, Heavy, Light, Heavy. Gets a good pump going and helps train the muscle from the inside out - fast twitch to slow twitch. I find it really difficult to get through it with full effort for chest... but most effective on delts and arms. Makes me puke doing it for legs
Anyway... I like to see people experiment around here and post their efforts... welcome to the board!
11-05-2005, 03:05 PM #3Banned
- Join Date
- Aug 2004
13 sets for biceps, well some would consider that overtraining. You will definitely get overtraining by doing the different rep ranges though; the nervous system will be taxed too heavily. I'd imagine you shake for hours after this workout.
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