For the past 3 months I have strictly stuck to 6 reps and focusing on compound only exercises, i saw great gains in size and strength doing so, but these have started to slow.
For the next 3 month I am aiming to maintain the weight I am lifting, but up it to 8 reps whilst reducing my total training time by minimising test periods. This is often referred to as overload or progressive training.
Compounds will still be the main focus of each session, but there will be some extra isolation work included at the end of each workout to pump blood into the muscle, which has been proven to speed up the healing stage after tearing with heavy loads.
Tonight's Back and Bicep workout consisted of the following:
Pullups: 8 reps 4 sets
Deadlifts: 6 reps 4 sets
110kg
120kg
130kg
140kg
Bent over row: 8 reps 4 sets
70kg
Power Shrugs: 6 reps 4 sets
140kg
150kg
140kg
150kg
Lat Pulldown s/set Seated Hammer curls: 8 reps 4 sets (each)
55kg pull down & 16kg dumbbells
EZ Bar curls (strict form): 8 reps 3 sets
33kg
EZ Bar 21s: 21 reps 1 set
18kg
Feel free to follow my progress on instagram, hugheverydaygains.
This photo was taken after tonight's workout:
