Reps4Jesus
New member
Let's dive right into, no nonsense pure facts.
Muscle Hypertrophy Comes About in 3 Ways!
1.) Mechanical Tension (Layman's term: Lift Heavy Bitch) (1-3 Rep Range)
2.) Metabolic Stress (The Awe-Inspiring Pump) (10+ Rep Range)
3.) Muscle Damage (Accumulated Volume x Intensity) (Do more sets)
I've named my routine "The Big 3"
I hit my 3 main lifts for really low reps
1.) Bench
2.) Squats
3.) Deadlift
And then I branch off of them with three exercises for the metabolic stress for isolated areas.
My average day looks like this.
1.) Bench @275 3x3
a.) Dumbell Bench @90 3x12
b.) Incline Dumbell Bench @85 3x12
c.) Shoulder Press (Or Weighted Dips, tossup) 3x15
2.)Squats @ 350 3x3
a.) Calf Raises
b.) Weighted Lunges 10 Reps Per Leg
c.) Front Squats 3x15
3.) Deadlifts @ 450 1x3
a.) Wide Grip Pullups (Weighted or Non)
b.) T-Bar Rows 3x10
c.) Shrugs 2x20
I do this twice a day, I'm still natty atm and I eat to sustain this type of work. Shown me great results! Feel free to leave your thoughts!
Muscle Hypertrophy Comes About in 3 Ways!
1.) Mechanical Tension (Layman's term: Lift Heavy Bitch) (1-3 Rep Range)
2.) Metabolic Stress (The Awe-Inspiring Pump) (10+ Rep Range)
3.) Muscle Damage (Accumulated Volume x Intensity) (Do more sets)
I've named my routine "The Big 3"
I hit my 3 main lifts for really low reps
1.) Bench
2.) Squats
3.) Deadlift
And then I branch off of them with three exercises for the metabolic stress for isolated areas.
My average day looks like this.
1.) Bench @275 3x3
a.) Dumbell Bench @90 3x12
b.) Incline Dumbell Bench @85 3x12
c.) Shoulder Press (Or Weighted Dips, tossup) 3x15
2.)Squats @ 350 3x3
a.) Calf Raises
b.) Weighted Lunges 10 Reps Per Leg
c.) Front Squats 3x15
3.) Deadlifts @ 450 1x3
a.) Wide Grip Pullups (Weighted or Non)
b.) T-Bar Rows 3x10
c.) Shrugs 2x20
I do this twice a day, I'm still natty atm and I eat to sustain this type of work. Shown me great results! Feel free to leave your thoughts!
