Quote (PotLimit @ Apr 9 2010 07:52am)

Thanks for the clarification raynor, I'll begin this routine starting next week, however I just had few last questions.

For the machine type exercises, such as lat pulldowns, seated cable rows etc, do I also apply the 5x5 rule? For example if I can do 1x165 of lat down, than I'd do 50%-75% max weight 1-5 sets?

Also for the exercises where ill be doing 5x8-12 reps, does that rule also apply?


About the bolded part, am I just increasing my last last of 5, by 5% every week? Or do I also increase sets 1-4, by 5%? Now that I think about it more, this seems like some crazy fast progression. What happens when I'm nearing my 1 rep max?

Sorry once again for the pleathora of questions, just wanted to understand everything so I don't end up doing something wrong

Quote (tricycle @ Apr 9 2010 10:57am)

Hi Raynor,
what type of 3-day workout program would you suggest for strength gains? (Size gains are welcome, too, but I'd put preference on strength). I'm a beginner or intermediate lifter at most (something in between I suppose).

Quote (SeaBas @ Apr 9 2010 01:00pm)

Not sure if you know this but

Are artificial sugars bad for your teeth? like the ones they put in diet coke.

Quote (g4mer @ Apr 9 2010 02:54pm)

Hey, Quick question

Should I be taking Cytogainer on rest days? If so should I go with once in morning and once before bed?

Quote (SKCRaynor @ Apr 9 2010 01:34pm)

Yes it applies to all machine exercises!

as for 5x8-12 follows the same rule except instead of % of weight, you are going to start with 12 reps, then 11 reps, then 10 reps, then 9 reps, and end on 8 reps all increasing weight until your last set where you will go with 8 reps where the 7th rep is brutal and the 8th rep is nearly impossible

You are increasing ALL of your sets by 5% each week!

when you are nearing your 1-rep max....it will no longer be your one rep max lol. By then your 1-rep max will be much higher. Thats the principle of the program.

Quote (SKCRaynor @ Apr 9 2010 07:39pm)

3daypurestrength


Day 1 (chest/bis) - Bench Press, Olympic Bar Curls, DB Incline Bench Press, Concentration curls, cable crossovers, preacher curls

day 2 (back/tris) - Deadlifts, tricep kickbacks, lat pulldowns, skullcrushers, BB rows, close-grip dips

day 3 - REST

day 4 (legs/shoulders) - Squats, Military Press, Lunges, Lat Raises, Calf Raises, BB Shrugs

day 5 - rest

day 6 - rest

day 7 - rest


REPEAT


the 3perweek regimen is not NEARLY as effective as a 5 day regimen. However this will get the job done in terms of pure strength.


Make sure to go heavy with every set, push yourself to your max every workout and give it everything you have. Train with a partner for added benefit.

Quote (SKCRaynor @ Apr 9 2010 03:40pm)

Not at all. bad for long term health maybe, but not bad for teeth lol

Quote (CuteKoala @ Apr 9 2010 10:30pm)

the PH of typical diet sodas (due to their acidity and carbonation) eats away at enamel...

the carbonation is also chiefly responsible for decreasing stomach acid

i thought you'd know this considering you take 6x digestive supps a day