Great amount of detail john - should give wongkey plenty to think about. Hey, I just noticed that you made gains on your lower body lifts - cool man. Am on holiday and just visited a local gym yesterday. It has been a while since I did heavy legs but I surprised myself and managed to get 140kg up and down for 3 reps. I was kind of expecting some detraining effect.
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Originally Posted by johndecena
Use very deliberate, slow reps. This will fatigue the muscle better, without doing high reps. If you want to increase strength, do one exercise, rest 30 seconds for arms, 1 minute for legs, then do it again. 3 sets is okay, you may want to increase to 4 sets. For biceps, try big 21's.
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Obviously this maximises the time spent under tension, recruits more muscle fibre etc: this can be a good thing as you can make nice strength gains especially if you are a novice lifter. However, don't neglect the type of training that develops your CNS/motor unit recruitment ability and RFD. That said, what john said about working in cycles is good advice for best results.