A remarkable day. Arnold and I cranked out a great workout for our first day of high intensity hypertrophy. For this rendition, we worked out at 75% of 1RM (or estimated 1RM) for 4 sets of 10 reps on almost everything. We do all of this with 60 seconds rest.
Here's the workout in the format weight/repsXsets:
- Bench press (75%): 135/10X4
- Incline flye (75%): 35/10X4
- Dumbbell front press (75%): 35-40/10X4
- Single arm dumbbell lateral (75%): 20/8X4
- Dumbbell shrugs (75%): 55/10X4
- Preacher curl with EZ bar (75%): 55-60/10X4
- Paramount press calf raise (75%): 320-390/10X4
On some of these, the weight varied because I had to guess a little at what 75% might be. A good rule of thumb is that you can go 10 reps at 75% of 1RM before failure. So, this is a week of working at your highest intensity.
Nice one. Are the breaks dropping below 60sec in this cycle, or are you only cycling the weight used?
Posted by: Scott | June 20, 2006 at 02:19
We're maintaining rest at 60 seconds. That particular rest period allows you to maintain intensity (weight lifted) while also forcing your muscles to recruit additional fibers leading to greater overall muscular development.
Posted by: Bud Gibson | June 20, 2006 at 15:18