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Old Jan 28, 2015, 09:36 AM
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IchbinkeinTeufel IchbinkeinTeufel is offline
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Quote:
Originally Posted by HeronB View Post
Hiya Zwangsstörung.

First four sets aim for ten reps...hit 8 or 9.
Second four sets...aim for eight reps...hit 6...maybe 7.

Variants occasionally ...20 - 25 reps.....
Or incorporate .. 2 reps....4 reps...with loaded bars.



Warm up.
10 Sets Dumbbell bench press (Negative last)
6 Sets Dumbbell flys.
5 Dumbbell side bends.
Sit ups to crunches.
Are you shooting for strength or muscle growth? You're doing rather a lot of reps and sets for reaching muscular (fancy word for muscle growth xD). Typically, for optimal muscle growth with little risk of injury or overworking the muscles, it's apparently around 5 sets and around 7-12 reps per set, and with high weight, and focus on time under tention, 'though the number can vary slightly

I'm not enormous or anything, I'm only sharing what I've learned in the hopes it might help. Personally, I think it's awesome you're doing so much, but doing lots doesn't always mean it's best. If you're getting slow growth/results, that might be why.

I see you're using machines, so it's likely you're using a public gym, in which case you likely have people much wiser than I giving you advice, so if I'm speaking crap, just ignore me and carry on as you are. xD Either way, it's awesome that there's someone else here looking to pimp out their muscles.
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Last edited by IchbinkeinTeufel; Jan 28, 2015 at 11:50 AM.