For all of you who don't know this is a book/program that expresses that their method is the best way to gain muscle. The sum the workouts is revolved around the 5-7 rep range and reaching muscle failure in every set. Muscle failure is when you can not humanly push out another rep, you want to reach this between your 5-7 rep, if you only manage to do 4 or less the weight is too heavy or do more that 7 reps the weight is too light. After you reach muscle failure in your set, you must wait 2-5 minutes to recover you creatine phosphate stores to be able to push out another set just as hard. You most definitely need a training partner, as each and every set you reach failure it can be quite dangerous if you drop the weight on yourself - Choose yourself a good training buddy!
The program was as followed a 3-day split; Legs & Abs - Chest, Shoulders & Triceps - Back & Biceps. Normally 12 sets per workout.
My review of the program:
Strength Gains: 8/10
Size Gains: 5/10
Time Effective: 7/10
Fun: 6/10
Strength gains where amazing, however size didn't increase as much as I would have hoped. It took me and my training partner close to a hour and half to finish the session, but only 3 times a week is not too bad. As for fun, I personally love amping myself up and SMASHING 5 reps of a HEAVY weight! However the 2-5 minutes rest is can be quite boring.
Feel free to post any comment and questions!
hey bro, nice post. haha, i've got some of sean nalewanyj's ebooks, they're pretty good.
ReplyDeleteso you're a personal trainer at fitness first! where abouts in perth? i think i've found myself a new trainer. xD and nice progress man.
thanks man! yeah he definitely good at presenting what he believes is the best way to gain muscle, good read to really think a couple of times about how you train.
ReplyDeleteyeah im a personal trainer at fitness first warwick just on wanneroo road, if your interested send me a message :)