I believe in using perfect form. This means I usually
use less weight. I try to concentrate on working
a particular muscle, not lifting the weight.
I believe in using perfect form. This means I usually
use less weight. I try to concentrate on working
a particular muscle, not lifting the weight.
I will occasionally use a "cheating" technique after I
have done as many reps as I can in perfect form. This allows
the use of "negatives" where you lower the weight in perfect form
but cheat to lift it. A training partner is helpful for this
I use a technique I call "descending sets". After my last set
I will drop the weight about a third and continue without rest.
I repeat this 3 or 4 times. Obviously this is easier to do
using machines instead of free weights. Although arm curls
just seem to DEMAND real dumbbells.
I do EVERY set to failure...that is, do as many as you can
without cheating. I use a cheating technique ONLY after failure.
How many reps? How many sets? I think most people do too many
sets for each body part. I believe in doing 7-9 sets per body part
using enough weight to do sets of about 10. If you can do more
than 10 reps, increase the weight. For instance, right now I
do incline dumbbell presses and cable work for my chest.
How much time between sets. I always use a specific amount of
time...usually 1 minute. Why exactly 1 minute? I am not very
good at estimating the time I have waited without watching the
clock. But more importantly, it gives you another variable to
"play around with". For some exercises, you may find that shorter
amounts of time are better. (Triceps I do 30 secs). Some require
a little longer (Heavy bench work i do 90 secs). But if you
dont measure the time, you can't experiment very well.
Rotate your exercises. Don't do the same thing for years on end.
Change your routine. Don't be afraid to try something new.
Watch other bodybuilders you admire. Try what they do. It may
work for you. It may not. I can tell pretty quick if I like
an exercise or not. I still find new exercises and techniques
I like.
I recommend certain supplements.I have used (with mixed success)
the following:
-- Creatine (Increases muscle mass...should be mixed with a
sugar drink and an arginine supplement for best results)
-- Acetabolan and Hydroxycuts (products of MuscleTech)
-- Androstenedione and 19-Norandrostedione and DHEA
(These are all supposedly increase your natural testosterone. I
have just started on these and cannot yet give them my full
endorsement.)
-- Critical Mass (This is an after-workout drink sold at GNC.
I like this because I can't eat right after I work out and I
think that's when your body is hungriest for muscle-building
protein.)
-- Carbo Force (This is a before and during workout carbo
drink. I like it a lot)
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