Would you recommend doing:

5 exercises: 5 sets each, increasing weight - decreasing reps

OR

8 Exercises: 3 sets each, increasing weight - decreasing reps

OR

8 Exercises: 3 sets each, Static Weight - same amount of reps.

Edit: This is for strength gain.

This post was edited by J3TTY on Mar 12 2009 04:47pm

mon - chest/bis
tues - back/tris
weds - shoulders/forearms
thurs - legs/calves
fri - weakest 2 muscle groups


change mealplan to:


Breakfast - 3 Eggs Scambled w/ a small amount of cheese
9 am - mixed nuts - 3 ounces + 1 cheese stick
12 am - celery and peanut butter
2-3 pm - turkey and cheese
5-6 pm - Grilled Chicken Breast cooked in lots of olive oil and broccoli
9-10 pm (b4 bed) - Nuts AND Cottage cheese

i guess im doin somethin right, the only thing ive been doing lately is eating nuts, and pb&js and turkey sandwiches with pepper jack cheese :]

This is something I've argued with people about in the past.

Three things should never be taken in conjuction with each other:

No2 supps (arginine+ornithine, etc)
Caffeine (or ephedrine)
Creatine (monohydrate, micronized, etc)



Caffeine when you wake up and mid day/pre-workout.

No2 supps after 1 hour of workout, and right before bed

creatine RIGHT AFTER a workout (or once in the morning 30 mins after caffeine and once after workout)


that is the correct order of doing things.

caffeine vasoconscricts which directly challenges no2

caffeine also is a dieuretic which purges water when creatine attempts to hold onto it.

in addition, creatine absorption can hinder no2 absorption (in the form of arginine and other supps) as shown in many studies...try to avoid taking them at the same time.

avoid the sandwich part...bread is all carbs...get rid of it.

Just eat the turkey and cheese outside of bread...or on a salad.


as for pb&j...lose the jelly and the bread...use celery instead.

Standard 5x5 is usually excellent for strength....however for pure massive strength gain you need to alternate every 4 weeks like this.

Month 1 - 5x5 (5 sets 5 reps heavy as possible with spotter) 20 sets total

Mont 2 - 5xfail (5 sets of 1 warmup set then 4 sets of total failure with the heaviest weight possible for 1-2 reps with spotter) 20 sets total

well theres no more turkey OR cheese now so alright, il try to cut out all the carbs in my diet, cept nuts have carbs but alright, i know i cant completely cut out carbs and its probably not safe too but you know what im trying to say

as for the celery, we dont really have any here but i can try to see if i can get some?

Okay, thanks. I guess I had the order messed up too, was taking No2 pre-workout with the caffeine. I'll just eliminate the caffeine, take creatine post-workout and the l-arganine before bed.

What's the ideal rep scheme for size?