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for size & definition Train heavy with compound exercises! for size & definition Train heavy with compound exercises!
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what works for me is not always what works for everyone else but 3 day splits with heavy compound exercises like clean & Presses, squats, deadlifts, wide grip pullups, barbell curls, close grip presses or weighted dips, Dumbell incline presses, Bench press ( with strict form pressing your chest up and out and relaxing your shoulders, squeezing and pulling in your scapula toward your middle back this will take your shoulders out of the movement also do not lock out your elbows. You will not get masses of weight with this technique but you will build a world class chest).
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Creator: charlievan
Category: Strength Training
Posted: 4/17/2008
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Comments: 2
Views: 160
Votes: 1
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Popularity Score: 20

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charlievan “ I usually have most start in an 8 to 12 rep range to build strength throughout the body and prep them, then work them depending on thier goals either a 6 to 8 or down to a hardcore 4 to 6. A 4 to 6 rep range is total mass building where I feel the best response for mass and strength response is 6 to 8 ( get in a little more stress but still tearing down that muscle tissue to failure ) ”
-  charlievan on 4/19/2008
MyFitnessHut “ Good tip. Heavier weights with lower reps (4-6) will give muscle growth. ”
-  MyFitnessHut on 4/19/2008

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