Tag: weight training (hobby)

5/3/1 Upper/Lower Split for Strength & Mass

Quick & Dirty Summary on 5/3/1 5/3/1 was originally created by Jim Wendler The load you will be lifting on the big four (and when I say big four I mean the overhead press, bench press, squat and deadlift) will be based off of 90% of your 1 rep max (1RM). One cycle of 5/3/1

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Rest-Pause Training

Rest-Pause training is something you can use to break strength and mass plateaus. But it can also cause you to overtrain if you go to failure all the time. Rest-pause training dates back to the 60s and alot of bodybuilders have used it to train or are at least aware of it. There have been

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100s Training

This is a strange type of routine where you do 100 total reps of one exercise. It’s not the same as 10×10 or GVT however. Take your 10 rep max and use 40-50% of that. Rest between sets is 10-30s. I just recomend you use it for bodybuilding purposes ie if your arms aren’t growing

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Agonist/Antagonist

I like to split this one up as: Chest/Back, Shoulders/Arms and Legs. So the set up will be similar to a push/pull/leg routine. If you can’t do chin ups or pull ups do lat pulldowns. If you can’t do barbell or dumbbell rows do seated cable rows. Examples Chest/Back: Bench 3 x 8-12 Incline DB

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Recommended Novice Routine

I wholeheartedly recommend the Greyskull LP for novice lifters. Shown here is the older edition; the 3rd edition is out now I recommend it but the 2nd edition is good too. The base program has the bench, squat, deadlift and overhead press(the press). The rep scheme for that is 2 sets of 5 and one

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