[canablistic_Turnip]

Just thought I would do a quick survey for my own morbed curiosity.

1) What style ? ( hit, volume, power liftin/ volume ect)

2) Reps plus sets per body part?

3) Trainning sp?lit

4) Rep speed?

:(305):

[fahad]

curenntly i trin 3 on 1 off...and alternate reps between 6-8 and 10-12 reps...

[Diesel]

Originally Posted by canablistic_Turnip

Just thought I would do a quick survey for my own morbed curiosity.

1) What style ? ( hit, volume, power liftin/ volume ect)

2) Reps plus sets per body part?

3) Trainning sp?lit

4) Rep speed?

:(305):

I normally train with high intensity and do about 1-2 working sets per body part. when i say working sets im talking doing as many reps as possible w/ that weight. I train mon, tues, thurs, fri and thats it. as far as rep speed...i normally just push the weight up as fast as i can w/ control, and when during decent i normally bring it down as fast as i push it up. so it turns out to be a nice, steady motion. and my reps change quite a bit. anywhere from 2-10 reps depending on the muscle group. and sometimes 12-20 reps for calves, traps and stuff like that.

[LoudHoward]

I do a lot of high-volume work. So my reps often look something like 20 15 15 12 12 10 10. The weight is much lighter, but I have had the best gains on this program.

[Q80_MuscleHed]

i do heavy wieghts with compounds movments and reps between 8 to 4 sometimes .. and moderate wieghts with Isolation movments between 15 to 10 reps

[MaKaVeLi]

style: pyramid - heavy, sometimes reverse pyramid
reps: between 4 - 15

training split:
mon - chest, biceps
tues - legs
thurs - shoulders
fri - back, tris
sat - cardio

rep speed: depends on what I'm doing

[Rocky]

Mon - Chest & Tris
Weds - Back & Bis
Fri - Legs & shoulders
Sat - Grip, wrist and abs

2 working sets to failure aiming to 6 - 8 reps. Slow and controlled rep cadence.

Normally chuck in flushing sets and pyramids somewhere into a session aswell.

[philosopher]

style: pyramid (somtimes reverse)- moderate to heavy
reps: between 6 - 15
sets: 2 - 5

training split:
mo - chest, back
te - rest
we- legs
th - rest
fri - schoulders, bis and tris

speed: depends on wich excersise

[insano]

im on Max-ot ATM, let you know how the results go

[canablistic_Turnip]

I have developed a weird trainning style. Usually I piramid from 12 to 6 with weight. I always start with the heaviest weight I lifted for a good twelve reps and go from there.

My trainning split with my stables are this
Mon

Chest
- Bench press
- Incline Bench press
Triceps
- Tricep press
- Triceps cable extention

Tues

Upper Back
- Barbell rows
- T-bar rows

Biceps
- Cheat curls
- Incline Alternate curls

Wed

Shoulders
- standing push press (smith)
- seated laterals (dumbbells)

Traps
- shrugs front (smith)
- shrugs back (smith)

Thurs

Quads
- smith rock bottom squats
- leg extentions

Hamstrings
- stiff leg dead lift
- machine curls

Fri

hip flexors
- leg out side cable
- leg inside cable


calves
- standing calf raises
- seated calf raises

Tibia
- dips dumbbell raises
- seated barbell raises

Sat
Forearms inner
- Wrist curl barbell seated
- Standing wrist curl

Forearm outer
- reverse seated barbell curl
- preacher dumbbell curl

Neck
- Bent over raises
- Side raises

Sun

Upper abs
- Incline dumbbell situps
- Standing reverse cables

Lower abs
- dumbbell dips raises (bent leg)
- leg raises dumbbell (bent leg)

Obliques
- standing dumbbell raises
- lying incline dumbbell raises

Lower back
- dead lift
- barbell raises


# always use weights in everything plus I add two exercises to each bodypart each week for variety.

Total sets per body part is always 16 sets.

[DB_Head]

1) What style ? ( hit, volume, power liftin/ volume ect)
Volume

2) Reps plus sets per body part?
8-12 reps 8-16 sets per body part

3) Trainning sp?lit
Mon: Chest, Bi, Forearms
Tues: Shoulders, Tri, Traps
Wed: Rest
Thurs: Back
Friday: Quads, Hams, Calves

4) Rep speed?
1second up 2-3 seconds down

[Ironslave]

Used to be real high volume, but dont have time to hit the gym that often. Im in prolly 4 days a week, hitting every bodypart twice a week, low volume, higher intensity. Controlled eccentric, explosive concentric.

[Nothin' but a peanut!!]

for style just try as hard and as heavy as is possible
atm sets for bodyparts chest and back 12 to 16
shoulders 10 to 14
arms about 14
legs 20 to 25 (entire leg)

split is mon chest
tues legs
wed bcak
thurs shoulders
fri arms
sat only train sometiems at most abs and or calves and cardio

rep speed is just "normal" nothing significantly slower or faster
back work is usually done a little slower in order to fully squeezze my scap's together hich i feel has madfe a big difference in my back this years training.
leg extn's usualyl done quite slow and often calves are taken 4 seconds up 4 seconds down like i read a prgramme mentzer wrote thopugh i think every set was that slow...?