Originally Posted by Nil
Would you please post an example of one of your "balls to the wall" workouts?
For chest, I can start with flat bench or flat dumb press.
I will warm up thoroughly starting with the bar and 30% to 50% to 70% of the weight I intend to use.
I will actually start counting the sets from the actual weight I intend to use onwards.
Warm up sets not counted. I can do 2 or 3 or 5 or 7 sets of bench.
I realize my second set at the same or slightly heavier weight will be the optimum set and I can actually press more.
I will superset the second set onwards with flat dumb flyes or pre-exhaust with dumb flyes. Dumb flyes thoroughly warmed up with the same method of course.
My fourth set can be a drop set with the drop set at 80% of the weight.
After this, I will do heavy dumb press at 90% of my last weight used for heavy dumb press. I can superset flat bench with flat dumb press.
I have done heavy flat dumbs followed by flat bench. My last set of flat bench saw me almost dropping the bar but I still gut it out. Fear factor style of course.
After that, will be incline bench mixed with incline flyes or incline dumb press.
I will finish off with a set of unweighted dips.
The key is to use heavy weights with drop, super set, pre-exhaust etc.
You have to confuse your muscles and set and rep count aint that important.
But you have to do better than your last workout in terms of rep or set range.
You can do at a comfortable pace. My warm up can be 1 min between sets but actual sets can be 3 min or more.
I have done say 6 reps heavy bench. Next set, I could do 6 or 8 reps after a grueling dumb fly pre-exhaust set. That's what happens when you gut it out and not chicken out because my male boobies are exhausted after the pre-exhaust and hence cannot do 6 reps. Ha!
After a full set, which incidentally can take 1 to 1.5 hours by itself, your male boobies would be trembling and your arms would be trembling. You cant hold a glass of water without shaking I tell ya. You will be out of breath and nausea and glassy eyes isn't uncommon.
If you do that, that's a real workout. The rest is just wussing out. Try it.