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what bodypart are you most focused on now and what seems to be giving you the best results for brining it up? for a long time, the main focus of bodybuilding is just adding more size, period. i still am trying to add more overall mass, but i've also begun to see certain areas that need more work than others. in the last year, i'm put extra focus into back and upper legs. i've found that for legs, moderate weight and high high reps is working well. on squats, i'm doing around 16 reps to failure, using the heaviest weight i can use to get that rep range. on leg press, i go to 20 reps. once every 3 or 4 wks, i will go very heavy in the 6-8 rep range. i found i am more powerful on the heavy day now that my stamina is up.
for back...well, my back was messed up for some time. it was hard to do much with a injured lower back. i'm pretty well healed though now. i have brought my back up a lot this year using heavy heavy BB rows in the 5-8 rep range, t bar rows in the 8-10 rep range, and rack pulls. i've also really learned that when i'm doing pull downs, to draw with my elbows and squeeze with my back vs using my arms. starting this wk, i am going to focus 1 wk on thickness and the next wk on width. we'll see how that works
all together, i do about 16 sets for back and 24 sets for hams/quads
for back...well, my back was messed up for some time. it was hard to do much with a injured lower back. i'm pretty well healed though now. i have brought my back up a lot this year using heavy heavy BB rows in the 5-8 rep range, t bar rows in the 8-10 rep range, and rack pulls. i've also really learned that when i'm doing pull downs, to draw with my elbows and squeeze with my back vs using my arms. starting this wk, i am going to focus 1 wk on thickness and the next wk on width. we'll see how that works
all together, i do about 16 sets for back and 24 sets for hams/quads
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