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[email protected] | | | | | | | The Message from Forum Admin (moderator) | | | | | | | | Topic: | | | | Started By andyman (U.S.A.)
Started on: 4/8/2010 9:40:13 AM, viewed 1855 times | | | | super workout | | | | hi you guys, this routine is the most effective i have seen. basically it′s the one mike mentzer outlined years ago. trap bar squatting instead of traditional squats; very controlled higher reps. april 7, 2010
295 x 17
followed by dips with 45 lbs. x 7 april 3, 2010
trap bar squats
305 x 14 (too heavy reps not sufficient)
chins + 20 lbs. x 5 body weight 180 lbs. difference in workout is i have slowed down on rep cadence during squat movement which raises intensity quite a bit. i don′t know how much more i can go in weight so i will just concentrate on perfecting form. | | | | | | | | | | | This Topic has 35 Replies: Displaying – out of 35 Replies: | | | | | howard (peterborough, pe4 6ny, united kingdom) on 4/8/2010 1:39:40 PM | | | | | How long are you trap bar squat sets taking to do then? | | | | | | | andyman (peterborough, pe4 6ny, united kingdom, U.S.A.) on 4/8/2010 3:57:05 PM | | | | | thats a good question. I don′t know to be honest, but i do not do the super slow gimmik i just try and keep it under my own control.
If I had to guess it′s probably 4 to 6 seconds for a complete rep. The reps are as strict as I can muster while using enough weight to keep from going into cardiac arrest.
I will just stay with these poundages until I master the reps and weight then raise it. | | | | | | | howard (peterborough, pe4 6ny, united kingdom) on 4/8/2010 4:29:53 PM | | | | | So about 90 seconds . That would be the most i think you could do and still go to failure. Yeah i dont believe in super slow! If doing super slow, it would be over 5 minutes!!! I think i might get back on trap bar deadlifts. At the momment i am doing leg press and just changed from incline bench to deline. | | | | | | | andyman (peterborough, pe4 6ny, united kingdom, U.S.A.) on 4/8/2010 4:37:16 PM | | | | | i really like the trap bar; it seems to work a lot of the body in one movement without putting the back in a overload situation. good luck | | | | | | | Page: | | | | | | | | – Next | | | | | | | | | | Please Login : | | | E-Mail: | | | | | | Password: | | | | | | Remember me next time | | | | | | | | | | | | | | or, Register Now | | | and enjoy FREE Membership
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