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Started By Vincent (Geneva, Geneva, Switzerland)

Started on: 10/17/2004 8:41:34 AM, viewed 3021 times
Frequency Experience

Hello Guys I′m back to HD ! I test what′s the best frequency for me for each lift. I think recovery is more linked to specific lift than muscles. I started the experience in October ! I started with 3 lifts which I did every day : Chins, Dips and Strict Curl. When I regressed 2 consecutives training I decreased frequency by 1 day. Now I wait 3 bad workouts to decrease frequency.

I also do the Triceps Extension with low frequency I started with 7 days and I decrease frequency every workout by 1 day as long as I don′t regress 2 consecutive times !

My best performances on thoses lifts : Chins : 8x37kg, Dips 9x36kg or 5x46kg, Strict Curl 10x40kg, Extension 7x56kg. (PR) = new personal record. (PR ?) = when I′m not sure if I did better or not… I′m close to my previous PR.

everything in KG :

1 Octobre : /

2 Octobre : Chins 8×26, Dips 10×26, Curl 8×42

3 Octobre : Chins 9×27, Dips 10×27, Curl 7×42

4 Octobre : Chins 9×28, Dips 10×28, Curl 4×42

5 Octobre : Chins 4×29, Dips 4×29,

6 Octobre : Chins 7×31, Dips 8×31, Curl 5×42

7 Octobre : Chins 8×32, Dips 10×32, Extension 8×52

8 Octobre : Chins 7×34, Dips 10×34, Curl 6×42

9 Octobre : Chins 7-8×36, Dips 10×36 (PR)

10 Octobre : Chins 5×38, Dips 3×38

11 Octobre : Chins 7×36, Dips 7×37, Curl 7×42

12 Octobre : Chins 3×37, Dips 1-2×37

13 Octobre : /

14 Octobre : Chins 4×37, Dips 1×37, Curl 9×42 (PR)

15 Octobre : Extension 10×52 (PR ?)

16 Octobre : /

I should have train the 16 (chins and dips) but I was ~ sick !

Sometimes I also do thoses lifts : SLDL and SQUAT LIGHT (because of my lower back) and crunches. I′ll report my workouts here.

I do every lift in One Set to Failure after a little warm up !

This Topic has 29 Replies: Displaying out of 29 Replies:

Vincent (Geneva, Geneva, Switzerland) on 10/17/2004 12:02:33 PM

17 October :

Strict Curl : 7×42 (regression 1/3)

Dips : 7×37 (regression 2/3)

Chins : 6×37 (regression 2/3)

I should SLEEP more… it could ′boost′ my rate of progress ! …

Stevo (Perth, W.A, Australia) on 10/17/2004 11:14:50 PM

Hey Vincent, you seem to have had some good strebgth gains….have you noticed any increases in muscle size at this point?

dafortae (a, a, U.S.A.) on 10/18/2004 10:42:06 PM

I have one word for you Vincent. OVERTRAINING.

Darrell

Vincent (Geneva, Geneva, Switzerland) on 10/19/2004 7:14:50 PM

Thanks Stevo ! No size gains for the moment !

Darrell you are right :

19 october

Dips : 4×37 regression

Chins : 2×37 regression

I decrease frequency : Dips 1/3 days insteed of 1/2 and I′ll test Chins with 1/7 days !!!

If I regress 3x on Dips I decrease frequency if I regress 2x on Chins I increase frequency !

—–

I do better on Triceps Extension and Curl which I do with lower frequency than chins and dips and Chins and Dips beeing compounds lifts I should probably do them less often !

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