Delt Day
Well got my last lift in for the week. My legs are getting their first week off in at least eight weeks and I think they will thank me for it next week. Have a great holiday weekend everybody.
Warmups
Dumbbell Military
85×12
100×7
Lateral Raise
40×10
50×10
Bent Over Laterals
35×12
45×10
Upright Row
135×8
155×6
Cable Lateral Raise
40xfailure
May 25, 2007 at 6:09 pm
Do you not record warm-up sets or is this it? Back when I lifted as an 18 year old and I was at my strongest, I was basically a disciple of Dorian Yates and Mike Mentzer. I focused on heavy, low volume, plenty of recovery. I got goods results but when you are 18, it does not take much to grow, I pretty much just got stronger no matter what I did but I really believed in Yates/Mentzer style of lifting. I read your blogs and to me, it looks like you gotta a little Mentzer in your style. As I have gotten back into lifting, I have focused a little more on volume but in the back of my mind, I still kinda think I will shift more toward the Mentzer "heavy duty" style as time passes but I am not really ready for that yet. I never followed it 100% in the past but I certainly kept to the principles of what Yates and Mentzer talked about. What are your thoughts? I know I ask you alot of questions of you every week, but hey, you got lots of knowledge bro so I can’t help it. Thanks man.
May 26, 2007 at 8:55 am
I just got lazy with writing down the warm ups. Usually my warmups consist of extremely light movements that generally hit what I’m training that day and then a light set or two on my first exercise. If I have been on my ass all day (rare) and I need it, I’ll skip rope for a couple minutes to get some blood flow. Throughout my years training things have changed lots and things will change again. I used to train with super high volume (25-30 sets for chest for example, more for legs). While this worked and I didn’t overtrain too much, when I cut back volume my gains got better. Mainly the reason I feel that I got away with that high of volume before was the fact I was pretty young -and yes I am still young but 19 and 25 are way different. and at that age you can do about anything and make gains. I will still do a high volume day every now and then for sh*ts and giggles. I don’t get as heavy duty into heavy duty as Mentzer outlined; I sure as hell do not believe in one set to failure. Failure at that point is more like nerves giving up, not muscle. I do however pretty much give my self a max number of sets that I’m gonna complete now and if I can waste myself before I get there, good.
May 26, 2007 at 9:05 am
Thank you and I hope you have a great weekend as well!