What we did was 3 sets, the first two we used a light weight and did as many reps as we could, I'm talking as much as 100+ in some sets, going WAY into the pain barrier.
Then the last set we bump the weight up almost double, if not, triple in some exercises. You think because your muscles are so gone and there is so much blood in them, that there is no way you are going to be able to lift heavier weight, but you can and we did
You see the first two sets are hitting the slow twitching muscle fibers and the last set hits the fast twitching muscle fibers and believe me, there is a difference and it's real noticeable when you go from a weight that you did a 100+ reps, then to a weight that you're good for 8-12 reps.
Break me down
Today's wake up weight 232.6 (heavies thus far waking up)
Back:
3sets/Standing Calf
3sets/Lying down leg curls
3sets/Shrugs
3sets/Bent Over Rows
3sets/Pull Downs
3sets/Low Rows
3sets/Wrist Curls
Shoulders and Biceps:
3sets/Seated Calf
3sets/Standing Shoulder Press
2sets/Seated dumbbell side laterals - 1set/machine sides
2sets/Lying down incline rear laterals - 1set/machine rears
3sets/Standing barbell curls
3sets/Machine preacher curls
3sets/Reverse grip curls
3sets/Reverse wrist curls
Abs
What I've learned is, if you can get past the pain and I mean PAIN, you get to a point where the muscle becomes numb and you are able to continue to triple digits.
I think going forward, we might try for a while, doing the first set (the warm up) as many reps as possible, with a weight to do at least 50 to 100 reps, then continue on like we would normally and increase accordingly. This way here we are assuring that both fast and slow twitching muscle fibers are being hit...
It's mind boggling how my whole body feels right now!
size BIGGER
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