4 ms·

What's your routine?

• oulu2006 8y ago
  3 full body days. 2 sets, each exercise, 3-4 exercises per day. For example (in kgs): 1. Deadlifts, 145x20, 150x13 2. Hamstring curls, 60x25, 65x18 3. Dumbbell bench, 32x24, 34x18 4. Lat pull down, 40x25, 44x18 Massive nervous system overload with high reps. This usually leaves me shaking and needing a 5-10 min rest at the end in the changing rooms before having the energy to change and leave. It's maximum effort in 40 min, and at least for me, it works. Increase reps/weight as u cross the 20+ rep barrier.
  • ensiferum 8y ago
    The key here is going over te same muscles more often than what a typical more mainstream routine would have you do, ie go over a muscle group once a week. The smaller the muscle group the faster they recover, day or two, and then the protein synthesis goes down the muscle begins to atrophy before the next stimulus arrives.