I had to learn a lot about my body and how it responds to training. I worked best with a chest workout on Monday and then an alternate chest workout on Thursdays. When I trained other parts of my body I also saw significant progress (shoulders, core, aerobic, etc). I trained 5x per week (2x chest), with this intensity I supplemented with a high quality creatine, I would not recomend anything but creatine and healthy living. Another tip that helped me a lot was every 2-3 months I would take 1 entire week off, I did this to allow my body to fully recover and prevent injury. Intense music also helps.
In summary… 6’5” 218pounds 125 pound dumbells 10 reps 3 years ago
For each exercise I usually do 4 sets and increase weight on every set and decrease number of reps: 12 reps, 10 reps, 8 reps, 6 reps.
Now Im doing 155, 185, 205, 225 respectively. I think in about 6 weeks I should be doing 250 on the last set, but then again its a holiday season so I might skip out on few gym sessions so might be about 2 months. 4 years ago
do 195 6 reps now. I weight 175. My max is 225 (6 reps) senior year of college. Now 3 years later trying to get back up there. 5 years ago
To show my brother I can do sumthing betta than him 5 years ago
I want 5 reps at 250. My current 5RM is around 200. I’m doing Mark Rippetoe’s starting strength program currently, and seeing good gains, and hopefully will push through to 250 quickly. 6 years ago