Quote:
Originally Posted by Templar
Yea there is a subforum for this.
Anyway, as a continuation on my chest question in the other thread, my back days are rough! Pullups, body weight rows on the smith machine bar, one arm dumbell rows, etc... I don't do chin-ups (underhand), I just do sets of overhand pullups.
So basically, the first week you do the above percentages, then each subsequent week you increase the percentage slightly (i.e. week two is 65, 75, 85, 85) but decrease the reps by 1 (so 4 sets of 4 reps). Week three increase percentage again, and drop to 3 reps. On week four, lower the weight to 40%, 50%, 60 and 60, but increase reps to 10 for each set.
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I actually like and implement your approach when I'm chasing numbers. I'll add 5 lbs. a week to my 1RM until I hit my ceiling. On each of my 1RM days, my diet is completely dirty. I need all of the calories that I can muster. Eating right for the type of lifting you plan to do is as important as the exercises themselves.