Guys, I'd like to get back in the gym. I want a simple workout to make gains. I'm looking for an schedule that computes my max rep and I do a percentile off of this throughout the week. I've googled it but no luck.
To expand on this, I used to do something similar in HS. I'd do butterfly's with dumbbells to failure, with the same idea of picking a weight that you fail within 12 reps or less. Once you hit your failure point, you immediately start benching as many times as you can with the same idea that you fail in less than 12 reps. You will need a spotter and you will have a lighter bench than you think. Now I'm getting motivated!!!I like heavy and slow. Heavy 6 to 10 reps until failure. If you can do more than 12 reps it’s too light. I also like to do only one or two sets and move on to next lift. Short sweet complete muscle fatigue workout 3 to 4 days a week.
Although I’ve been slacking for the last 8 months....
I used the program im asking for in HS, it worked for me. Thats why im ssking for help to find it.Bro, don’t get caught up in calculations and percentages of max and reps. Simple recipe.... go to gym, pick up something heavy, multiple times. When you’re wore out, keep going.
Everyone’s body is different and a program that might work for one person, may not work for you.
I never know how many sets or stations I’m going to do. I only know what muscle group I’m working on a given day. The routine part of working out is staying consistent with going and your meals. Your body will tell you when enough is enough or if you can go for more.
YouTube CT Fletcher and enjoy the wisdom
Could you email it? Ill look into it.Wendler 5/3/1 is one that matches your description. I have an excel spread sheet that does all the calculations for you.
OIC. I thought you were asking more generalized opinions.I used the program im asking for in HS, it worked for me. Thats why im ssking for help to find it.
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Bro, don’t get caught up in calculations and percentages of max and reps. Simple recipe.... go to gym, pick up something heavy, multiple times. When you’re wore out, keep going.
Everyone’s body is different and a program that might work for one person, may not work for you.
I never know how many sets or stations I’m going to do. I only know what muscle group I’m working on a given day. The routine part of working out is staying consistent with going and your meals. Your body will tell you when enough is enough or if you can go for more.
I have seen a lot of progress with keto( flame suit on). But along with cutting and a good diet and workout I have lost 20lbs and gained a lot of definition. I am by far not a skinny person at 219 but I know I feel better and am more active with my life. For my schedule I was getting up at 4am and working out till about 6am with cardio and weights every day.
Bro, don’t get caught up in calculations and percentages of max and reps. Simple recipe.... go to gym, pick up something heavy, multiple times. When you’re wore out, keep going.
Everyone’s body is different and a program that might work for one person, may not work for you.
I never know how many sets or stations I’m going to do. I only know what muscle group I’m working on a given day. The routine part of working out is staying consistent with going and your meals. Your body will tell you when enough is enough or if you can go for more.
bingo, most stop the reps when it starts burn, that's when you should start counting your reps
Problem is this is the point most people start losing form and injuries start, but everyone's body works different and if this works for you then have at it. I do a mix of both. I do Wendler 5/3/1 and then I do crossfit mixed in with heavy cardio.