Brian Finlays

Bent Over Barbell Rows-111pounds 5 reps

Flat Bench Dumbell Presses-44pounds in each hand 5 reps

Dumbbell Shoulder press 38.5 pounds in each hand 5 reps

I’ve decided that I’m going back to "old school". When I first started training about the age of 14, I had very limited equipment as I also mention on my profile. This meant that I could only do a certain number of exercises, BUT, with me only being able to do a few exercises, I was giving every set and every exercise my maximum fully blown intensity, balls to the walls until I couldn’t go any further.
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When I was aged about 16, I finally managed to make my way into a gym with pretty good equipment, so thanks to more equipment open to me, I decided to knock myself out on trying various exercises and trying machines and anything available to me. The bad thing was, since I joined the gym I never looked back.  My gains were not as good as they were when I was just training at home and I knew that my diet had changed as I mentioned in my previous blog which of course, hindered my gains but, I never looked at how my training changed until recently, I noticed that I didn’t have much "drive" in my workouts and I also realized I was doing a ton more exercises and a lot more time in the gym, sometimes even 2 and 3 hours and there is my mistake, took some time before I could notice.

I lowered the time I spent in the gym, used less exercises and sets, and stuck to all the compounds as well as isolation/machines etc…Since I did this, my intensity shot up, I had much more drive, much more power, and much more aggression. The weight I was training with increased, my muscle pain increased, and I felt that I worked every last little fiber I had in my muscles which is of course key to muscle gains rather than having longer time in the gym, more volume but with less intensity and not working my muscles to their full potential. I’m also going to be introducing more intensity techniques to my workout such as: forced reps, negative reps etc etc…..

Thanx

Take care

-Bri’s