Ive hit an standstill as far as gaining extra mass is concerned and was looking for the best way to lift for my size.
Stats:
30yrs old, 9 stone, 5ft7", muscular build. Not sure body fat but it must be low. I have a 6 pack if that gives you an idea.
I love the shape i have but just want to get bigger by lifting properly and changing my diet to accomodate growth.
Here how I currently lift for eg barbell flat bench press:
1. I lift 1 warmup set with a medium light weight and 2 real sets.
2. For 1st real set I lift the heaviest weight I can for appoximately 8 reps before failing. I go down slow and lift up faster until failure.
3. The 2nd real set i use the same weight but this time attempt to lift as may reps as i can possibly do. I usually fail halfway through the 5th/6th rep.
Thats it for the day for that excercise.
4. The next week comes and I start with that same weight again. This time on the 1st real set I only attempt the lift 8 of the weight I ended with last time and then move onto the 2nd real set.
5.On set 2 now i attempt to lift as many reps as possible of that weight. Last week I failed on 5/6 reps but if this week I can lift 8 or 9 I know I have to increase weight next week and will increase by 1kg usually so i dont overdo it.
6. If on the 2nd real set if I fail at 5/6 reps again then I keep at that weight until the next week again until i can lift it 8/9 times on set 2.
My current training regeime is:
Monday - Legs/Abs
Wednesday - Chest/Shoulders/Triceps
Friday - Biceps/Back/Forearms
Saturday - Light Cardio
Any advice to change the way i lift?
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