You'll want to read this!

[PowerliftWill]

Ronnie, you the man! Awesome thread....been seeing a lot of stagnation lately and I totally forget about proper reload/deload. I always thought 2x week training was better for me, but then I realized 1x week wasn't working simply because it was during a time when I knew nothing about nutrition and my diet was shitty, so how could it work? Can't wait to apply this!!

To clear something up, so you want us to go to failure on EVERY work set?

So like after a few warm up sets, say your doing 4 work sets of 8 reps for bench, you'd go to failure on all for of them?

[skeletal pump]

is doing all three benches on chest day good or is that too much? do you need some sort of fly movement instead? Ive made decent gains with all 3 benches but now my rotators get sore

[Ronnie Rowland]

is doing all three benches on chest day good or is that too much? do you need some sort of fly movement instead? Ive made decent gains with all 3 benches but now my rotators get sore

Flyes done on a crossover machine are good for developing chest mass as well. Not a fan of dumbbell flyes. Too many presses can hurt your shoulders. Reduce pressing movements to 3 sets of declines, 3 sets of inclines and 3 sets of crossovers.

[Ronnie Rowland]

[QUOTE=PowerliftWill;5616477]Ronnie, you the man! Awesome thread....been seeing a lot of stagnation lately and I totally forget about proper reload/deload. I always thought 2x week training was better for me, but then I realized 1x week wasn't working simply because it was during a time when I knew nothing about nutrition and my diet was shitty, so how could it work? Can't wait to apply this!!

To clear something up, so you want us to go to failure on EVERY work set? YES! High intensity is what provides you with the best gains possible not your ability to perform high volumes of exercise.So like after a few warm up sets, say your doing 4 work sets of 8 reps for bench, you'd go to failure on all for of them?Yes that is correct and if you go to failure on all 4 sets like you should, then do not expect to use as much weight on subsequent sets. You'll keep getting weaker as you go-hence a need to reduce weight as needed if you plan to stay at 8 reps.[/QUOTE]above

[PowerliftWill]

[QUOTE=Ronnie Rowland;5618491]

Ronnie, you the man! Awesome thread....been seeing a lot of stagnation lately and I totally forget about proper reload/deload. I always thought 2x week training was better for me, but then I realized 1x week wasn't working simply because it was during a time when I knew nothing about nutrition and my diet was shitty, so how could it work? Can't wait to apply this!!

To clear something up, so you want us to go to failure on EVERY work set? YES! High intensity is what provides you with the best gains possible not your ability to perform high volumes of exercise.So like after a few warm up sets, say your doing 4 work sets of 8 reps for bench, you'd go to failure on all for of them?Yes that is correct and if you go to failure on all 4 sets like you should, then do not expect to use as much weight on subsequent sets. You'll keep getting weaker as you go-hence a need to reduce weight as needed if you plan to stay at 8 reps.[/QUOTE]above

Awesome thanks for the quick reply. Glad to know i've been doing it right. ya it's impossible to stay at the same intensity over 4 sets with 8 reps at the same weight aha.