Very confused about which routine to stick with long term ??

[StuWard]

Read this. http://www.t-nation.com/readArticle.do;jsessionid=263855B63A41C849E31195B5B6799681.hydra?id=1730931

There are 3 ways to build muscle, heavy weights (you tried this) constant tension and volume. You now have to try the others. Switch from 3 days a week to 3 on 1 off and focus on constant tension. That will probably means about 8-12 reps with controlled motion. You should keep a heavy set in your workout in order to maintain your strength.

You will have to pay close attention to recovery and supplementation because the extra volume will be very hard on your body.

In summary, warmup, 1 heavy set and 2-3 constant tension sets per exercise, do push, pull, legs, 3 on 1 off.

Stu

 

[OMEGA]

I mean Omega has trained that kid and in like 12 weeks he got night and day larger,

And that time is Absolutely correct.

We will do round two with much more detail and dates too.

And then this summer I will pick another person to do the same thing.

His body and other started changing around week 3.5 and then just took OFF.

 

[SirDingo]

So Omega which routine do ya recommend ?? Is it like lower reps heavier weight = 5x5, or higher reps and lighter weight maybe 4x10 ??
Thank's

 

[OMEGA]

I will PM you regarding what we spoke of

 

[SirDingo]

Thank's Omega

Another question, sometimes on my 5x5 even at the last ball busting 5th set I that I can barely lift up, at the end of each 5sets of exercises I don't feel the pump or hard burn right away like I do when doing higher rep sets, does that mean it is not working for me ??

 

[gentoo]

I don't feel the pump or hard burn right away like I do when doing higher rep sets, does that mean it is not working for me ??

No. The pump doesn't mean growth. At least how I have read it. I don't fee a pump and I'm growing. I used to work out for the pump and didn't grow, but back then my diet was way off so I can't truly give a fair comparison.

 

[StuWard]

This article explains Pump and Burn.

http://www.exrx.net/WeightTraining/PumpBurn.html

You can see that the Pump is a temporary effect and the Burn is not indicative of anything useful.

Stu

 

[OMEGA]

Thank's Omega

Another question, sometimes on my 5x5 even at the last ball busting 5th set I that I can barely lift up, at the end of each 5sets of exercises I don't feel the pump or hard burn right away like I do when doing higher rep sets, does that mean it is not working for me ??

no its working in some fashion, its just not might be for you.

Also some would say its not challenging al the muscle fiber types, but don't knwo if I agree with that or not.


I just believe in the way we do it which is far different that 5x5.


5x5 is great in many ways as I already said, jut not for me or others

 

[SirDingo]

I just believe in the way we do it which is far different that 5x5.


5x5 is great in many ways as I already said, jut not for me or others

Just curious what is so different in your method you teach, Omega ?? So it is not 5x5 low reps heavy weight, and not 5x10 higher reps lighter weight, is it somewhere in the middle ??

Please PM I want your knowledge to pump me up

 

[SirDingo]

so for all the Compound lift's do the 5x5, so out of my other exercise which ones should be done in a different rep/set range ??

DAY 2 � PUSH

- Barbell Flat Bench Press 5x5
- Military Barbell Press 5x5
- Dumbbell Incline Press
- Weighted Dips

It takes my approx 45-60 minutes to each day

DAY 1 � PULL

- Deadlifts 5x5
- Barbell Rows, 5x5
- Dumbbell Rows,
- Chin Ups
- Hammer Curls