It’s good for any level
Squats ni rahisi sana,as long as you get the right ‘form’…im 78kgs and squats napiga 200kgs,
As for chest hiyo ndo tricky,anza na weight unaeza manage…i fucked up my shoulder going heavy on bench press…
200kg squats, that’s impressive, how many sets and reps do you do.
I normally go for eight sets of ten reps…
Deadlift nliachana nayo after 415lbs…couldnt move for two days,my lower back was hurting like a motherfucker
8 sets, 10 reps, 200kg squats ! ! ! This one i have to see to believe.
Its not like its easy,
Back itakusumbua in your 50s and 60s…
I guess globally, you’re among a group of very few people who can do that.
In the above YouTube clips, those guys are really struggling to do 200kg squats, and here is @Nostradumbass , claiming he does 8 sets X 10 reps, which is 80 squats at 200kg.
Post that on YouTube, and join Eliud Kipchoge in no man is limited.
My bad mate,was talkin about leg press si squats…
No this training is not suited for an intermediate lifter.Especially if you have seen gains before.
There are so many programs online.
But I keep suggestingto people you need PERIODIZATION.
All other training styles are short term but periodizations is the best.
its broken down into cycles.
But again test yourself.Dont try a new program till you finish one program successfully for 3 months.
Why 3 months ? A max of 6 weeks, 3 days a week, and if you push it much 4 days.
Post for us a work out plan, that one does for 3 months ?
Ever had of a plateau, in you keeping fit circles ?
This is the 5x5 that i work on.
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This is what I’m working on currently.
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These are the sets and reps of Mutant mass training program .
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Before starting on the above, i was working on this
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Your 5x5 makes sense. The ones I was seeing on the internet were a little basic. I will adopt this one. What about the weights?
Your repetitions are low as 3 , mostly in the last set. Try to go a little bit heavy.
You’ve hit the dreaded plateau, try drop sets, supersets, pre exhausting the muscle and doing less weight, even going for a two week break without working the chest. Also examine yourself, it could be a different muscle that’s lagging behind and preventing you from advancing e.g triceps, lower traps, scapula muscles, back shoulders etc
A program is tested in 8-9 weeks period
first week microcycle lightweight
2-3rd week mesocycle intermediate weights
4-6 weeks mesocycle lightweight intense weightlifting.
1 week rest (Deload phase)Cardio and spinning classes
7th week micro lightweight
8th week micro intense medium weight.
9th week Heavy weights.
Repeat.
this is ageneral calendar.
left out the program bit because some programs are beneficial ;some aint.
generally my point is without good nutrition and progressive oveload and good nutrition basics you wont grow at all.
right now am doing the doggcrap training so that i can compete in Uganda in 2020