Search results

Some of us alternate the big compounds, that may be why you feel overtrained, too many exercises. Alternate the bench with dips and the rows with chins, don't do them in the same workout.

Load is the way to go. I think the best exercise for the biceps is weighted chins, especially neg's, go as heavy as you can. I've done them with more than 110 pounds around my waist and my arms felt like they would burst.

I am not a good bench presser, so take this for what it's worth. While my 5rm  for dips is 115 + BW 220 is 335, my 5RM bench is a pathetic 265. :mad: I don't do leg presses.

It's best, in my experience to alternate them. Once you get into the heavy weights, then it's real tough. I had to stop doing a twice a day MWF routine because I just could not maintain strength for my PM workout.

Why bother with leg curls and leg presses when you are squatting or deadlifting? I would alternate the squat and deadlift and forget about the leg curls and press.

I would get back to basics i.e., squats, deadlifts, weighted dips and chins and standing presses.

I have never used the seated machine for dips, I use a dip rack and I've never had any pain. maybe it's the machine, are your wrists straight or do you bend them? bending them away from you body will put more stress on them.

Although I do not have the book, I gained a lot of strength and good size gains from doing 20 rep squats. I think it has more to do with the pauses between reps, not the actual breathing technique. From what I remember, Randall advises taking your 10RM max and doing 20 reps, the rest pauses...

I start negatives at least 10 pounds more than my 5RM and then increase the weight every workout. When I can't increase the weight anymore I usually will go another week and increase the frequency to 6 days a week as opposed to MWF.

Fausto's right, squats and deadlifts (basic bent leg, not stiff-legged) are the way to go.  Unless you have an injury, then I'd leave the machines alone and alternate the squat with the deadlift.

Negatives with chins and dips are easy. I train alone so the only other exercise I can do neg's with are standing military presses. You just do power presses to a lock out and then do your negative rep.

I've been lifting since I was a kid, about 18 years and HST is the most effective way. I'm bigger and stronger than I was when I bulked when I was 22. The strength gains are good, but not as good as HIT, though in the long run I'll be able to lift heavier thanks to all the new muscle. My squat...

I alternate exercises because I can't maintain strength throughout the workout. For example, I can't max bench's after maxing on dips. Weighted chins wipe out my back so I'd lift like a girl on rows if I did them in the same workout. You can also use larger weight increments which is better...

I agree with Joe. I use A & B workouts: A: Squats, incline bench, bent rows, standing press, shrugs. B: Deadlifts, weighted dips, weighted chins, press, shrugs.

Alternate the bench with dips, don't do them in the same workout. You can use larger increments that way.

You'll definitely increase your 1RM if you do the neg's right.

You really should read through the other threads. Anyway, I'd alternate bench with dips, rows with chins. Also, I'd dump the leg press and curls and alternate squats with deadlifts.  workout A would have squats, bench, rows etc., and workout B would have deads, dips, chins etc.

You really should read through the other threads. Anyway, I'd alternate bench with dips, rows with chins. Also, I'd dump the leg press and curls and alternate squats with deadlifts. workout A would have squats, bench, rows etc., and workout B would have deads, dips, chins etc.

Definitely deadlifts.

Congrats! I also gained 15 in my first cycle. I wouldn't mess too much with what was such a successful cycle. I would alternate exercises though as you were thinking about. And yes, I am again suggesting alternating squats with deadlifts. I wouldn't do leg presses.