Been just getting fat and doing military presses 3 times a week.
Trying to bring up my weak deltoids.
Also doing some chin-ups and work lifting
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Stick to the fundamentals, is how you build a foundation.
Progressive overload is the name of the game. Continually be improving your strength, by increasing loading over time.
The rest is petty details.
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Some. I was never able to fully stick to the program, ever. Mostly because of work stress and time constraints.
Now I’m able to workout whenever I can, and when I feel recovered physically from my job and lifting.
It just suits my lifestyle better
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Been training in a unregimented manner, just sort of intuitive progressive overloading, with no set frequency or training structure.
It’s been working well. After years of obsessing over theoretical programming like a little HST nerd, but not really making the progress I wanted to in the real...
With wide grip pull-ups I can’t really feel it in my lats, but I get major DOMS in the teres major muscles! (Just above the lats on the back of the scapula/armpit)
I am also am way stronger underhand due to getting my biceps in there better, and a nice mr angle of pull on the lats.
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Usually 1 week of 15s, 2 weeks of 10s, and then 3-4 weeks of 5s.
I have only been getting in workouts about once per week though, sometimes more when I can.
45 degree. The way my rib cage/torso is structured, 45 degrees incline hits my front and side deltoids well, and flat bench isn’t as good as decline bench and dips for my pectorals.
HST 3x5
1st day of 5s
Exercises Loads
Chin-up 200-30 x5,5,5
Dip 200+25 x5,5,5
Trapbar Dead: 300 x 5,5,5
Incline Press 155 x5,5,5
Shoulder Rotator &
Calf assistance.
Weighted dips are amazing for the chest and triceps. Just awesome.
I like the feel of incline press for...
If you extend the 5s, You can continue to stress the muscles and increase strength, increasing your 5 rep maximum, and continue hypertrophy response. If you are stalling or just feel burned out, then you should end the cycle.