chrisw77's Journal, 20 Apr 19

** MY METHOD OF LIFTING FOR MASS GAINS**

Tip #1:
Don't conserve energy on a workout; don't spare that last rep to be able to recover in time for the next set... just push it through until you physically can't anymore!

Tip #2:
I, personally, use reverse pyramid training (RPT)... I do low reps with heavy weights FIRST. For subsequent sets, I remove weight until I'm doing light weights at higher reps.

Tip #3:
Drop sets are your friend...
After each set at a heavy weight, grab some lighter weights and pump out another few reps before taking your recovery break.


Here's an example of my DB Press from a hypertrophy day:

Set 1:
130# x8
90# x8

2:00 REST

Set 2:
120# x9
90# x10

1:45 REST

Set 3:
110# x9
90# x9

1:30 REST

Set 4:
100# x11
70# x17


Push through failure...

Kill yourself each set and work with less sets instead of adding more half-hearted sets.

The goal is to stimulate muscle growth, not cause pain. 3 to 5 sets is enough to get the job done.

Couple this technique with a large caloric surplus and there's no way to resist gaining muscle 💪😉

70.8 kg Lost so far: 0.9 kg.    Still to go: 0 kg.    Diet followed: Reasonably Well.

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3842 kcal

Fat: 142.04g | Prot: 181.68g | Carbs: 480.07g.   Breakfast: Valu Time 1% Low Fat Milk, Little Debbie Peanut Butter Crunch, Nabisco Fudge Covered Nutter Butter, El Popular Chorizo, Oakdell Jumbo Eggs, Winco Foods 1% Lowfat Chocolate Milk, Publix Quick Cooking Oats. Elevenses: Winco Foods 1% Low-Fat Chocolate Milk, Coffee (Brewed From Grounds), Optimum Nutrition Micronized Creatine Powder, Isopure Zero Carb Protein Isolate (Creamy Vanilla), Now Sports Carbo Gain. Lunch: Starbucks Mocha Coconut Frappuccino (Grande), Fiber One Protein Bars - Peanut Butter, Fiber One Chewy Bars - Oats & Chocolate. Dinner: Perry's Ice Cream Premium Oregon Blackberry Cheesecake Ice Cream, Screamin' Sicilian Supremus Maximus Pizza, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Smucker's Sugar Free Strawberry Preserves, Daisy Low Fat 2% Small Curd Cottage Cheese, Fat Boy Cookies 'N Cream Ice Cream Sandwich. Supper: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. more...

3111 kcal

Exercise: Yard Work (gardening) - 15 minutes, Resting - 1 hour, Watching TV/Computer - 4 hours, Showering - 30 minutes, Driving - 1 hour and 15 minutes, Cooking - 15 minutes, Weight Training (Bodybuilding) - 1 hour and 45 minutes, Sleeping - 7 hours, Bus Driving - 8 hours. more...