Originally Posted by
NOPD
I think you could up the cardio a bit.
Did some mad reps of tricep and lower abs yesterday, i feel damn sexy
I think what i'm doing is fine, I just have to now watch my calorie intake and start doing ab excercises. I haven't been doing them unlike before I was. Check it out
http://forum.bodybuilding.com/showpo...postcount=1305
Originally Posted by
white_n_slow
Jae, I don't think you're doing enough reps. Even if you are just trying to strength train, a few sets at 6 reps is not enough exercise mang. When I had a trainer he told me 10-12 reps was where it's at for building muscle... if you can do more than 12, then it's time to increase the weight. After you've done a few of those, sure, go for your max... but if you just do the straight up heavy shit, I don't think you'll see much progress.
The workout i'm doing is the Max-OT. Bert and Chanc can chip in on this. But basically you could summarize Max-OT like this:
1. Each workout should last approximately 30 to 40 minutes.
2. Train only 1 or 2 muscle groups per workout/day.
3. Do 6 to 9 total heavy sets per muscle group.
4. Do 4 to 6 reps per set.
5. Rest 2 to 3 minutes between sets. (STR)
6. Train each muscle group once every 5 to 7 days. (ITR)
7. Take a 1 week break from training every 8 to 10 weeks.
If I can do more then 6 reps in a set then the weight isn't heavy enough. That's the workout i'm doing and seen good results before. The higher reps, circuit training crap didn't work for me.