Thanks, man. Lastly - if your gym is missing a machine or a particular exercise causes discomfort/mobility issues, would your recommendation be to double up to 4 sets on an exercise that you can access/complete, and would that look like 6-9, 12-15, 6-9, 12-15?
I know this is an older post of yours, but you would still back it up right? None of these principles have changed in your mind? Not sure if any new research since 2021 would make you augment this workout at all.
Also, I saw this one doc on YouTube recommend to do the bicep isolation exercises (e.g. dumbbell curls) on lower days since back exercises generally use a lot of bicep activation as it is. Being on lower days, it wouldn’t be as fatigued and you could have more intensity with it. Thoughts?
I currently am working out with a simple home gym setup: barbell with plates, squat rack with pull-down/row cable, Powerblock dumbbells, and an adjustable bench.
There is no research that could come out to there change the underlying aspects of what has worked for decades to grow muscle, very little has changed, if really anything, on my approach outside of worrying about “optimal hypertrophy” is largely an unproductive rabbit hole.
Biceps on legs days are a good idea if you can handle the volume, I’ve talked previously a few times on here about incorporating those.
Also, I have a home gym program dropping in literal hours/days so there might be something there you like.
Incline Dumbbell Bench Press: 2 Sets 6-9, 12-15
Hi! Just to be clear, does this mean two sets of 6-9, and one set of 12-15?
Thanks
1 set of each
Is the idea that for both sets you are using a weight where you will fail within those numbers?
i.e first set might be 50lbs and failing at 7 reps, 3-5 mins rest, then adjusting down to 40lbs and failing at 14 reps?
Cheers
Precisely
Thanks, man. Lastly - if your gym is missing a machine or a particular exercise causes discomfort/mobility issues, would your recommendation be to double up to 4 sets on an exercise that you can access/complete, and would that look like 6-9, 12-15, 6-9, 12-15?
Great info again. I can’t believe the value of this substack. Appreciate all you’re doing.
It has totally transformed how I’ve look at exercise/lifting and all for the better.
You're awesome! Thank you for this!
Thanks. Been using a community gym. Only have to to fifty pound dumbbells. May try cables since they have heavier weights for some of the exercises
Hello, Thank you for this program. Do you recommend a warm up set with a lighter weight prior to the two main sets?
Warmups are a must. I never add them as it’s redundant, you MUST warmup before your load sets
Thank you, much appreciated.
How much rest in between sets
As long as you need. Typically 3-5 minutes
Sweet, been waiting for a program like this!
Do you recommend any cardio to add in on these plans?
Ox - how often would deload weeks be done?
Ox,
I know this is an older post of yours, but you would still back it up right? None of these principles have changed in your mind? Not sure if any new research since 2021 would make you augment this workout at all.
Also, I saw this one doc on YouTube recommend to do the bicep isolation exercises (e.g. dumbbell curls) on lower days since back exercises generally use a lot of bicep activation as it is. Being on lower days, it wouldn’t be as fatigued and you could have more intensity with it. Thoughts?
I currently am working out with a simple home gym setup: barbell with plates, squat rack with pull-down/row cable, Powerblock dumbbells, and an adjustable bench.
Thanks!
There is no research that could come out to there change the underlying aspects of what has worked for decades to grow muscle, very little has changed, if really anything, on my approach outside of worrying about “optimal hypertrophy” is largely an unproductive rabbit hole.
Biceps on legs days are a good idea if you can handle the volume, I’ve talked previously a few times on here about incorporating those.
Also, I have a home gym program dropping in literal hours/days so there might be something there you like.
Awesome, thank you!