Last edited by Gorbag; 09-19-2013 at 12:06 PM.
The most sets I'd do for a body part would be around 5, the least I do is usually 2.
My chest workout this week was:
Neck Dips ( These are regular dips but with the weight around my neck rather than my waist, this tilts my body forward putting more emphasis on the pecs ): 8 reps with 55lbs, 6 reps with 55lbs.
Lying Dumbbell presses: 1 set only: 50 lb DB's- Didn't count reps but did so many from the stretch position up to halfway, then so many from halfway to the top position, then some more from stretch to halfway again, maybe around 7 reps in each part of the set.
Biceps was 2 sets:
Dumbbell curls ( 35 lb DB's ) You curl the dumbbells up half way and hold for 10 seconds, the next 10 seconds you curl as normal, next 10 it's a hold again, next 10 reps again and so on....this is repeated till you can't hold the DB's in the halfway point any longer despite your best effort or you can't squeeze out anymore full reps. I use my phone with a Tabata timer ap to pace myself.
Hammer curls using thick rope threaded through a 50 lb Kettlebell: Same rep scheme as the DB curls above.
Last edited by OldSchhool; 09-19-2013 at 02:11 PM.
I did p90x. It was so time consuming and definitely not primal.
Resistance bands are a good option for home gym (and traveling) in addition to body weight exercises.
HCLF: lean red meat, eggs, low-fat dairy, bone broth/gelatin, fruits, seafood, liver, small amount of starch (oatmeal, white rice, potatoes, carrots), small amount of saturated fat (butter/ghee/coconut/dark chocolate/cheese).
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Sometimes “HIT” can be difficult to discern from ordinary volume training, typically when a HIT guy does let’s say 7 sets to failure on 7 different exercises. Yep, only 7 sets to failure, but for each of those sets he also did 3-4 “warm-up sets”, pyramiding up the weight…
I will only do a few reps of an exercise as a warm up, just to ' grease the groove ' so to speak. If you are performing your reps slowly and strictly then there is no real reason to perform multiple warm up sets. If I do a set and manage 8 reps then the first 7 of those were my warm up.