Darkoz's really hard routine?
Gooseys pretty good workout
What about these?
Give westside a bash
Fancy named proprietary routines come and go but the fundamental principles of weight training will always remain.
Progressive resistance -
Lift weights to stimulate muscle growth, once your body adapts, which is a good thing, incrementally increase the weight lifted by small amounts to stimulate further growth.
Reps -
This isn't a competition to demonstrate strength, it's about being efficient and feeling the muscle being worked, if you can't feel the targeted muscle then chances are you're using too much weight.
Generally, you're going to be lifting in the 8-12 rep range for upper body and higher for lower body.
Rest time -
I reckon this one is very important and largely overlooked and is one of the best ways to up the intensity of your workout.
Keep your rest between sets short, anything from 30sec to 90secs max.
How you incorporate this into your routine, number of sets and exercises you do for each muscle group etc. is up to you depending on how well your body can recover from intense workouts.
The sweet spot for me has been working each muscle group every 5 days
2 muscle groups per workout
3 different exercises for 9-12 sets per workout for back and legs and 2 different exercises for 6-9 sets for everything else.
And of course consistency which you obviously don't have a problem with.
I think your biggest hurdle Oni will be your mindset, the amount of weight you use is just a tool, a measure of progression but not the only one.
Keep it simple because it really is that simple
I just wrote my own program. Noone to flame if shit goes wrong, but I know what my body responds to.
As if you wouldnt know how to write your own program, 0ni?
It's a tough one because a lot of the training systems are designed with hormones involved. It's hard to differentiate training regimes of a natural athlete and a pharmaceutically enhanced athlete.
Most of the training in the pre-steroid era is pretty much what I have been doing recently and well. I've been growing like a weed. I wanted to give the good old fashioned bro-training a full go though as I have never actually committed 100% to it. More importantly, I want to see what happens to my strength levels and I can use this in the future to plan out my future training with better hypertrophy gains.
the routine doesnt make the man
the man makes the routine
put intensity into it and you cant go wrong
How are we defining intensity here?
Percentage of 1RM? Difficulty?
Rest time -
I reckon this one is very important and largely overlooked and is one of the best ways to up the intensity of your workout.
Keep your rest between sets short, anything from 30sec to 90secs max.
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