darklight i have some question regarding the workout article that i have read.

what do u think about this workout :

For strength and hypertrophy

each excercise consist of 24- 36 reps with 80%-90% of 1 RM (1 Rep max)

thats mean, we can spread into 5-6 sets, and each consist of 4-6 reps.

so as for starting, we can start on 24 reps for that particular excercise with the weight of 80% and increase the reps each week and once we can do a 36 reps then we increase on weight to 82% and drop the reps back to 24 and it will goes on for months.

My current workout is still following the OT that is posted in the sticky. and i have been training that for 7weeks, so nex week would be my deloading phase and starting from the week after i plan to get something new to shock my muscle. And the above training i would like to do it as a 5 days split. What do u think?

By the way my goal is basically mass building and make my exercise intensive enough to burn of some fat as well (reduce rest time to 40 -70sec).

This doctor is huge

Hey, darklight got a question on the Seated rear delt raises. How much is the angle of ur back? i have tried on those on the incline bench about 45 degrees and can hardly feel anything sometimes, so now i m swapping it to seated it seems to get abit lower than 45degrees ard.... like 30 i guess. I might have trained my back instead of rear delt thou hehe.

the last sentence give a very clear instruction lol. I was learning from this video last time by using the bench < http://au.youtube.com/watch?v=7CGp-HUz5uI >. any diff?

Darkie indeed u have provided tons of informative infor here. Awesome awesome awesome, i have implement some of the HVT in my training but for those BIG 3 i m still doing for stregth. Tonight i gona add in the cable cross over for my isolation and still thinking of other than bench press and dumbell incline bench which compound i would do thou. hehe. Anywhere, thx again for the effort.

Mcbarney, i think if u do the leg extension first, u can reach ur full potential for squat thou.

hey, i would say put it in the exercises corner.

Hi darklight, awesome weight on ur deadlift, but however from the video that u have post is mostly those 1rm, coz when i goes for heavy ...lets say 3rm, during the reps interval, sumthing the bar hits my knee and i wonder if i have not bend my back enought or it is normal?

My height 183 cm, and my legs i think if i buy those pants it is ard ... 33 - 34 in length.

ermmm i think it is in inch.... not sure about 83-84 cm i guess. yeah i m quite tall.

umm, dun really get the movement of the torso but wat i did is tat when i lift, i tuck in my ass and at the same time straighten my legs and back. the main part i can feel the strain is on my lower back only, minor on glute.

it is quite hard to explain, may be i should take a video out of it.... if possible may b next week.

This post has been edited by jamis: Dec 19 2008, 05:36 PM

thx buddy, c if i can get anyone to shoot for me.

hey darkie, i have uploaded my deadlift video, have a look in my journal. Cheers

omg, sounds like those web site - 1 session for 2.99 dollar.