My workout today

[tuppy55]

Ok so past few days i been looking around various threads reading various pieces of information today i done chest and biceps, i defiantly felt a pump but what do you think?

Flat Bench - Warm up with bar 15 reps
2x10 reps increased weight each set, started to fail on second set but managed to get 10 with a struggle.
third set increased weight and managed to get 7 reps.

incline bench - exactly the same as above but did not warm up with the bar.

decline flys - i did 3 sets increasing the weight every set

cable lower chest - i done 4 sets. first set was 12 with no struggle, third set i increased the weight and did 10 reps i started to struggle on around 9 reps. i then increased the weight and did 7 reps, i then dropped the weight and did my final set burn out as many as i could.

i then went on to do biceps. i did 1 set with just the olmypic bar of 21's
i then did 3 sets on barbell curls increasing the weight each set and started to fail on last set at around 8 reps i pushed out the last 2 but did a little swing...

i then went on to incline bench dumbell curl... again i did 3 sets increasing the weight each set. i did not twist i kept my arm straight at all times as i find this puts more tension on the bicep. the last set i did 6 this way but the last few i had to twist the pain was heavy...

finally i did machine preacher curls again i did 3 sets... though this time i increased the weight on 2 sets then did a final burn off as many as i could.

i then went home with my arms and chest aching and swollen had my max carb drink along with bcaa's and shortly after had my protein shake and some grub.

how does that sound?

[baseline_9]

Once you are warmed up (after first exercise) there is no need to pyramid...

IMO you should get straight in there heavy after doing a 'feel' set...


Im kind of bad at critiquing workouts because I'm so 'anti volume' and it kind of puts a wall up....

Forget the 21's... Just do straigh sets with full ROM...

[tuppy55]

how do you train then if you are against volume? what are your goals? my goal is to grow will this sort of training do that?

[baseline_9]

The more and more I read and learn, the more and more I am convinced high intensity training with low volume is the most efficient type of training....

I do think volume works, we know it works, look at the top pro's today... But IMO for us normal people I believe lower volume but with higher intensity is the way forward...


The purpose of training is to shock the body into growing back bigger....

I think that training with high intensity is more of a shock than training with high volume.... The marathon runner and sprinter comparison comes to mind

[tuppy55]

so between what rep range and between what set range?

[baseline_9]

6-10 reps

2- 4 working sets per body part...

Take a look at the link in my siggy to 'my Yates inspired routine'