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12-20-2014, 12:09 PM #1New Member
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- Nov 2014
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Is this a good method for progressive overload
1st Friday 3 sets of 40x5
1st Tuesday 3 sets of 40x8 (add 3 reps)
2nd Friday 4 sets of 40x5 (add a set remove 3 reps)
2nd Tuesday 4 sets of 40x8 (add a set and 3 reps)
3rd friday 3 sets of 45x5 (remove set, remove 3 reps, increase weight)
Im doing an upper/lower split so im hitting everything twice a week
Would this work? I made it up and it makes sense to me but i could be wrong. Any other ways to progressively overload?
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12-20-2014, 12:30 PM #2
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12-20-2014, 12:32 PM #3New Member
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40 is the weight x5 is the reps
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12-20-2014, 12:37 PM #4
ok so your using 40 pounds on everything.40x8=320? why dont you just write out the split and what exercises your going to be doing.
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12-20-2014, 01:59 PM #5
if you can add 3 more reps or another set per workout, you arent using enough weight.
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12-20-2014, 04:14 PM #6
If you're going to use a method like that just do a 5x5 on one of the days and a 5x8 on the second one, then when you hit all the reps without failing increase the weight by 5-10lb, if you don't hit them all clean then use the same weight and get the extra reps. I suggest starting with a conservative 5x5 and building up. So if your current 4x5 is 40 then do 30-35 for a 5x5.
If you're doing 5x5 and 5x8 the 5x5 should definitely be quite a lot heavier than the 5x8.
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