Soldato
Fews questions:
What is mass exercise and what does it involve?
How many exercises is ideal for a muscle group?
What is mass exercise and what does it involve?
How many exercises is ideal for a muscle group?
Fews questions:
What is mass exercise and what does it involve?
How many exercises is ideal for a muscle group?
I'm a fan of doing single leg calf raises on leg press
Also give sets of 20 a go on squats. I too was trying 5x5 on 100KG squats working my way up with sets of 10 from 60KG at 10 KG intervals, and finishing with the 5x5.
4 sets of 20 reps with 45KG 3 back and 1 front. Followed by a set of 10 on 60KG, then 2 sets of 20 on 60KG and a set of 20 on 80KG and then a set of 20 on 60KG actually almost killed me. Then I punished myself with some 150KG deadlifts to finish, which my quads were shaking for! I was unable to hold my leg extensions at the peak of the rep unless I wanted to suffer cramp!
GordyR's sticky at the top. Read it then come back if your still unsure![]()
Thats hefty! I think that would have killed me
The lunges after calf raises was funny too, made it much more intense.
Thanks. After some reading, it seems compound exercises add the most mass. I wanted to know the correct number of reps/sets for isolated excerses for mass, too?
It seems from the FAQ, 3 is the norm for each muscle group. I used to do 4-5 (a muscle group a day) - which am guessing is not good?
Put on 2kg since my last post so i'm 65kg now ha ha
Got a few PB's last week on my chest mainly -
3x8 36kg DB press (tried 40kg but couldn't without assistance)
2x100kg BB press on smith
3x6 80kg deadlifts
3x6 28kg DB shoulder press
not the best compared to some in here, but I feel like i'm improving.
If you want to make it hard try fatiguing yourself, chest wise, with either cable flies or the pec fly machine. Start with a few light sets and work up to really heavy for a few short reps. Then try DB pressYou'll be hideously shocked!