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  • Proper Programming

    Hi there,

    I have not posted a long time and was not active in forums because of my master degree I received in Janurary.
    My master thesis was about the "drive for muscularity" paired with anthropometric markers (2D4D) and personality.

    It was rough work, so training suffered a bit-in short to get a picture of me:

    Training over 10 years,started with 68 kg and 186cm height,small limbed and reached 98.5kg (after toilet in the morning) at heighest. (over 20%BF).
    Best bench f.Ex. was 90kgx10. I am not that strong but didn´t looked weak.

    The programm I reached my heighest weight was a HLM template, whole body,one exercise per muscle group,2x the week.
    H:3x3-5 4min rest (approx 90%1rpm)
    L:2x15 1min rest (approx 60%rpm)
    M:3x8-10 2min rest. (approx 70%rpm)

    Gains were ok, consistent and "long term". the weight (across) was chosen the way, that only the last rep on the last set was near failure.

    Progress was typically one rep more per set.
    So if i hit
    80x8
    80x8
    80x8

    on M day

    I would get
    80x9
    80x9
    80x9

    next time.

    I progressed via this 6 weeks before deloading.

    I also experimented with sets near failure (RPE10). Via this way I gained good amount of strength fast. BUT i burned out,regressed in the 4th week and volume was also limited. After 3-4 sets of heavy benching in the 6-8 zone and 4 heavy sets of rowing i was not able to do shoulder presses or other pushing or pulling stuff.
    I did this again 2x the week. One day heavy, the other light (70%used off the heavy day)


    A typicall progress would have looked like:
    80x7
    75x7 (have to decrease weight because of fatigue to stay in my rep zone)
    70x8
    65x7
    next session:
    80x10
    80x6
    75x7
    70x7

    Again-big increaments,but only 3 weeks before deloading and with limited exercise options.

    I am currently 31 and thinking about which road to take again for my next mass phase.
    Also HST,Max Stim and Myo reps comes to my mind. Regarding DC I am not sure if it would not burn me out.

    Now I have finished university and after 3 months break of training I want to take a good road for the future.

    Suggestions are welcome.

    Thank you
    S

  • #2
    BEST
    USER NAME
    EVER

    :whoo:
    Ph.D., Theoretical Physics '16
    kind of a douche

    Comment


    • #3
      Haha didn´t expected that=)

      Why?

      Comment


      • #4
        Wait...i know this dog:
        http://www.youtube.com/watch?v=kSM200jIpko&feature=fvsr

        Comment


        • #5
          Originally posted by science View Post
          Haha didn´t expected that=)

          Why?
          He's ubernerd, and science is his mistress.
          You're perfect, yes it's true. But without me...you're only you.

          Comment


          • #6
            5/3/1

            /thread

            Comment


            • #7
              Originally posted by -AJA14- View Post
              5/3/1

              /thread
              Correct answer 90% of the time.
              You're perfect, yes it's true. But without me...you're only you.

              Comment


              • #8
                Originally posted by RageBlanket View Post
                He's ubernerd, and science is his mistress.
                It's übernerd, thank you.
                Ph.D., Theoretical Physics '16
                kind of a douche

                Comment


                • #9
                  And you are in rage because of a....
                  blanket?

                  No seriously gentleman, my username shows my interest for science in general,thats why.

                  Comment


                  • #10
                    Originally posted by -AJA14- View Post
                    5/3/1

                    /thread
                    Thanks will take a look at it. BTW would that not be similar to my LMH template? Only the volume is higher in my case, but the weight goes up in one cycle as well.

                    Comment


                    • #11
                      Originally posted by Sammich View Post
                      It's übernerd, thank you.
                      My iPhone didn't add the ümlaut. Apologies, good sir.
                      You're perfect, yes it's true. But without me...you're only you.

                      Comment


                      • #12
                        Also, 5/3/1.
                        Ph.D., Theoretical Physics '16
                        kind of a douche

                        Comment


                        • #13
                          Originally posted by RageBlanket View Post
                          My iPhone didn't add the ümlaut. Apologies, good sir.
                          Because Iphones suck

                          Comment


                          • #14
                            Originally posted by -AJA14- View Post
                            Because Iphones suck
                            I'll never own a different wireless device.

                            GOOD DAY TO YOU!
                            You're perfect, yes it's true. But without me...you're only you.

                            Comment


                            • #15
                              Originally posted by RageBlanket View Post
                              My iPhone didn't add the ümlaut. Apologies, good sir.

                              You need to work on hitting the right buttons there, buddy. :llama:
                              #docswholift
                              PGY-1 FM
                              "No idea is above scrutiny and no people are beneath dignity." -Maajid Nawaz

                              Comment

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