Swain's Hypertrophy - Chest and Arms

[louden_swain]

**Note all weights are at 70 percent of total max, nothing is taken to failure.

Incline Dumbbell Presses (45 degrees) -
4 sets of 10 reps @ 100lb dumbbells

Decline Barbell Presses -
4 sets of 10 reps @ 275lbs

Parallel Dips -
4 sets of 10 reps @ bodyweight + 25lbs using belt

Lying Tricep Extensions -
4 sets of 10 reps @ 110lbs

EZ Bar Curls -
4 sets of 10 reps @110lbs

Wrist Curls -
4 sets of 10 reps @ 95lbs

Overall, my body is adapting to this style of training. I spent years training to failure using heavy weight, but now my body seems to be enjoying this program. I like it!!

 

[lemur]

looks solid man.

you're throwing around some heavy weights, too.

 

[PolishHammer1977]

Fundamentally sound. Nice alterations too. I remember reading a post of yours a little way back pertaining to chest training and it was totally different to this one here. You are sure to grow with the difference in exercise, your consistancy, and dedication. Keep it going!

Hammer

 

[gettinlarger]

Looks great man. Nice weight too. Keep us updated on your growth.

 

[Tarheel]

Hi Swain, got a question. You say no sets are taken to failure. Lets say you get pretty far thru your workout and your triceps are feeling pretty burnt up. You get to your Lying Tricep Extensions and plan on 4 sets of 10 reps @ 110lbs. If you're feeling weak do you cut back the weight, the sets, or the reps?

If you start a set and by the 6th rep or so you're feeling like you wont make 10 reps, do you stop and drop weight so that you reach 10 reps w/o going to failure?

 

[louden_swain]

Hi Swain, got a question. You say no sets are taken to failure. Lets say you get pretty far thru your workout and your triceps are feeling pretty burnt up. You get to your Lying Tricep Extensions and plan on 4 sets of 10 reps @ 110lbs. If you're feeling weak do you cut back the weight, the sets, or the reps?

If you start a set and by the 6th rep or so you're feeling like you wont make 10 reps, do you stop and drop weight so that you reach 10 reps w/o going to failure?

I stick with the same weight each set. I stick with a weight where I can reach 10 reps for all sets.

I feel pretty solid every workout and my triceps are able to sustain enough power to complete each set without failing. Remember, these weights are about 70 percent of my total max so reaching 10 reps each set is certainly a possibility.