e92
New member
if you're experienced enough which i hope most of you all are, you know what works for you. so... what works for you? heres how i train
4-5 times a week i train and mainly high volume.
day 1- back and bis. back i train heavy because i love it, but only 3 movements because i have crazy back genetics. first movement i go heavy as fuck, second movement i work my way up to heavy, then last movement i do light weight (12-15 reps) or to failure with some dropsets if i feel like it. then bis again i do super high volume 12-20 reps or to failure, 2 movements, light weight.
day 2- ches tris shoulders. balls to the wall on the first chest movement. second movement i'll go moderately heavy and almost go to failure. cable crossovers is a staple, so i'll do 5 sets of that again with high reps. then i end off with some stupid chest machine. then i'll do maybe 1 or 2 light weight movements for tris nothing serious, just with machines. shoulders again nothing serious, 1 or two movement just cables or machines.
day 3- rest or legs. my leg genetics are absolutely crazy and i like wearing skinny jeans, so i dont want big legs at all. let the hating begin. but when i do train legs i run for half an hour on the treadmill then hit the leg curl and leg extension machine and do 100 reps of each. 5 sets of 20 reps for each machine.
day 4- big shoulder day. love having beg delts so i do like 5 movements maybe more if i could. i always start off with rear delts .. then heavy standing barbell military press, seating dumbell shoulder press, wide grip upright rows, dumbell lateral raises, cable lateral raises then another stupid shoulder press machine if im up for it.
day 5- big arm day bis and tris, i have a wide ribcage and my chest sticks out so it always creates the illusion of small arms. i start with heavy ass barbell curls 6-10 reps 4-5 sets, then the rest i do super high volume 4-5 sets of at least 12reps. you know, the usual... preacher curls, concentration curls, spider curls. light/ moderate weight but super high rep. tris i dont go heavy though.
but yeah thats pretty much it. i love long training sessions and getting a sick pump. but theres too many delusional crazy jealous people at my gym who look at me like im on steroids or something by the way i train... go figure.
overall, high rep works for me the most.
how about you guys?
4-5 times a week i train and mainly high volume.
day 1- back and bis. back i train heavy because i love it, but only 3 movements because i have crazy back genetics. first movement i go heavy as fuck, second movement i work my way up to heavy, then last movement i do light weight (12-15 reps) or to failure with some dropsets if i feel like it. then bis again i do super high volume 12-20 reps or to failure, 2 movements, light weight.
day 2- ches tris shoulders. balls to the wall on the first chest movement. second movement i'll go moderately heavy and almost go to failure. cable crossovers is a staple, so i'll do 5 sets of that again with high reps. then i end off with some stupid chest machine. then i'll do maybe 1 or 2 light weight movements for tris nothing serious, just with machines. shoulders again nothing serious, 1 or two movement just cables or machines.
day 3- rest or legs. my leg genetics are absolutely crazy and i like wearing skinny jeans, so i dont want big legs at all. let the hating begin. but when i do train legs i run for half an hour on the treadmill then hit the leg curl and leg extension machine and do 100 reps of each. 5 sets of 20 reps for each machine.
day 4- big shoulder day. love having beg delts so i do like 5 movements maybe more if i could. i always start off with rear delts .. then heavy standing barbell military press, seating dumbell shoulder press, wide grip upright rows, dumbell lateral raises, cable lateral raises then another stupid shoulder press machine if im up for it.
day 5- big arm day bis and tris, i have a wide ribcage and my chest sticks out so it always creates the illusion of small arms. i start with heavy ass barbell curls 6-10 reps 4-5 sets, then the rest i do super high volume 4-5 sets of at least 12reps. you know, the usual... preacher curls, concentration curls, spider curls. light/ moderate weight but super high rep. tris i dont go heavy though.
but yeah thats pretty much it. i love long training sessions and getting a sick pump. but theres too many delusional crazy jealous people at my gym who look at me like im on steroids or something by the way i train... go figure.
overall, high rep works for me the most.
how about you guys?
