Better development with higher reps and using moderate weights

**sonar1234** · 02-01-2007, 09:12 AM

I just bought a bench this weekend, and decided to try something different, Glad my back pain is under control for now.

I used 50 pounds dumbells and did 3 Sets of 15 reps on the dumbell press, i rested 30 seconds between each sets and then did flyes with 20 pounds again 3 sets of 15 reps.

I did dumbell press with 30 pounds 3 sets of 15 reps and side laterals with 10 pounds db.

Its been 3 days and i am still pumped, my pain is under control and chest and shoulder muscle look full.

I guess i am gonna spend more time training like this to avoid injury.

**spywizard** · 02-01-2007, 09:28 AM

it's a great way to get definition, and some size, slow and steady is the way to change your body composition

**sonar1234** · 02-01-2007, 09:31 AM

Originally Posted by spywizard

it's a great way to get definition, and some size, slow and steady is the way to change your body composition

I am coming back very slowly from a damn 6 year back injury its still not fix, but i am sure i am getting there.

I will surely never be able to lift the weights i used to lift before, and at 34 years old i rather go for the muscle definition then mass, after all i am at 218 pounds so i dont need to worry about packing on mass LOL.

**spywizard** · 02-01-2007, 09:40 AM

Originally Posted by sonar1234

I am coming back very slowly from a damn 6 year back injury its still not fix, but i am sure i am getting there.

I will surely never be able to lift the weights i used to lift before, and at 34 years old i rather go for the muscle definition then mass, after all i am at 218 pounds so i dont need to worry about packing on mass LOL.

upper or lower back injury???

I ask because i too had very bad muscle damage due to a motorcycle accident t3 t4 of the spine...

now no issues..

I always find doing a weight i can do 15 reps with x 4 sets, then i add weight if i get to 20 reps with that weight..

hope that helps..

**sonar1234** · 02-01-2007, 10:30 AM

Well my chiro gave me a diagnostic says i might have fibromyalgia (I dont have any of the symptoms) and i have inflammation in the traps and sometimes lower back.

My pain is mainly on the right side upper back and lower back, not in the spin but muscle itself.

I got x rays and everything is fine some minor spin adjustements.

My current chiro did a wonderful job on my neck, and posture.

But there is something else cause the pain keeps coming back.

I am seeing another kinestolgist today apparently she is very good but i eard that before has well.

I also had many test for hernia, arthritis and more all came back negative.

**The Legend** · 02-01-2007, 10:47 AM

I can't describe how much more gains I see when I am using more highs at a controlled weight. I absolutely love it. Now don't get me wrong I do switch it up every so often but I get the best pump, the best results, and really just a great feeling after a workout when I train this way. Sure this works for me and not everyone but I can't complain. I let loose when I feel I have to but most of the time I like to be in total control and get that squeeze I need and want