Write now I just want to do three things (which is probably two to
many) 1 drop body fat so I can compete in the LW division. 2. build
up my endurance. 3 Still keep my strength.
I always set a goal of 10 as a max for reps. When I reach that
number I add enough weight to bring my reps back down to 6 and I do
this until I reach 10 again. I have added more aerobic exercise.
Basically I want to lose weight without losing my strength.
Chris--- In paxtonpowergymforum@yahoogroups.com, "Nathan FitzGerald"
<fitz-fam@w...> wrote:
>
> --- In paxtonpowergymforum@yahoogroups.com, "christopher m. smith"
> <wasistlos9874@h...> wrote:
> >
> > --- In paxtonpowergymforum@yahoogroups.com, "Nathan FitzGerald"
> <fitz-
> > fam@w...> wrote:
> > >
> > >
> > > In order to gain mass and strength you must recover from your
> last
> > > workout.For most three day a week of training is sufficient
for
> > > recovery.I have found that ou must allow at least 48 hours
> between
> > > workouts or overtraining will eventually occur.
> > >
> > Nathan,
> > How have you been? Again that was a great competition you put on
> last
> > year. I have a question for you. I have started doing giant
sets
> of 6
> > to 10 reps. How many sets in each giant set do you recommend I
> do? I
> > have been doing 2 to 3 sets.
> > Chris
> >
> Chris,
> Great to hear from you. I just remembered about those pics. I will
> post some on this forum by Monday.I know that I have some of you.
>
> To answer your question I need to know if you are looking to gain
> strength or to do conditioning.
>
> To gain strength I find that keeping the reps around the 3-8 range
> works best.I usually do 3 working sets unless I am doing something
> like deadlifts and then I would do around 5 sets just because I
dont
> like jumping more that 90 lbs between sets.
>
> My pyramid would look something like this:
>
> Bench press
> 135 x 8
> 185 x 5
> 225 x 3
> 275 x 2
> 315 x 5
>
> alternate with doing some singles up to your max.
>
> If you were going for conditioning then I would do :
>
> 135 x 10
> 185 x 10
> 225 x 10
> 225 x 10
> Just an example.
>