You'll want to read this!

[creactiveprotein]

Some of the people I have helped on this thread are newbies and this post is not directed to them. This post is for those of you who are more advanced and are looking to make the most out of your training sessions.

As you become more advanced, it's important to alternate your training every week. My suggestion is to steer clear of fancy training methods that can injure you such as rest-pause and strip sets. A much better and safer way to periodize your workouts in my 26 years of being a personal trainer is to alternate higher volume (higher sets, higher reps) with lower volume (lower sets, lower reps) every other week. Keep rest periods between sets about the same. If you have ever tried doing high reps on leg day you'll know that trying to move faster between sets won't cut it! The reason I like this periodization plan the most is because it's the simpliest and most effective way to further enhance muscle growth at an intermediate to advanced level without becoming injured or over-trained.

Here's an example of how to train chest:

Higher volume/higher reps Week 1:
Incline press 4 sets of 10-15 reps
Decline press 4 sets of 10-15 reps
Flat bench dumbell press 4 sets of 10-15 reps

Lower volume/lower reps Week 2:
Incline press 2 sets of 6-8 reps
Decline press 2 sets of 6-8 reps
Flat bench dumbell press 2 sets of 6-8 reps

Week 3: Repeat week 1 and so forth!

thanks ronnie, can you please post the best exercises for the rest of the body parts?

[Ronnie Rowland]

thanks ronnie, can you please post the best exercises for the rest of the body parts? It can be a little different for each person due to biomechanics and previous injuries. You have to use what works best for you and always keep in the basic exercises!

above