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Unread 03-23-2012, 02:37 PM   #26
TheBigGroove
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Quote:
Originally Posted by sverrejk View Post

I think it's called mayo-reps(don't know what its called in English really :p)

But the main concept is;
Pick a weight you can barely do 12 or 15 repetitions on
20 second break, then you lift 3 times(this is heavy as hell though)
20 seconds break, lift 3 times
20 seconds break, lift 3 times
20 seconds break, lift 3 times
This is a solid workout....but for maximum strength/bulk gains you would, IMO need more rest between sets and try a different approach like this:

BENCH
-set 1 = warmup at about 15-20 reps at roughly 60% max
-set 2 = first workout set at 8 repetitions (the 8th rep needing assistance or a forced repetition)
-set 3 = add a 5 lb plate to each side and do 6 reps
-set 4 = add a 5 lb plate to each side and do 4 reps
-set 5 = add a 5 lb plate to each side and do 2-3 reps with the last one really working the negative.

after this i usally go back down to my first workout weight and try to get 8 reps again, but this really is more for the cutting factor. With this workout on flat bench I'm using 60lb dumbells for my warmup, 90's for first set, 95's for second, 100's for third and sometimes 110's for the last heavy set depending on how I'm feeling.

AGAIN, I'm no expert....this is all stuff I found on the net from guys that are way sronger and muscular than I'll ever be.
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