Biceps Article In Planet Muscle, Wave Loading and 8×8
So just a heads when you go to the magazine stand: the latest issue of Planet Muscle has one of my articles on biceps training. Pick up a copy when you get a chance.
Q: “Hey James, I’ve recently gotten back into weight lifting, and unfortunately I have a couple of bum shoulders which make it hard to do a good portion of triceps exercises. I know of the most common ones out there and for the most part used to have a good routine. I’ve noticed that your triceps have really great size and definition (insert gay joke here), and so I was wondering not really of the exercises out there that I could do, but maybe your routine specifically.”
Thanks for your help,
T.S.
My Answer: I change my program every so often, but these factors always remain constant in my triceps training:
1) I train heavy and rarely go over 6 reps.
2) I train my triceps with 2 different exercises: a press variation and an extension variation.
3) I go slow on the negative and explode through the positive portion.
4) I flex the triceps as hard as I can at the lockout position.
This is the game plan that I follow, and I outline in great detail in the triceps chapter of Strength and Physique, Volume One.
Q: “I’m trying to lean down by eating less and running more. As for the strength training, should I stick with the hypertrophy program or the 8×8 program you briefly mention? The hypertrophy program has really improved my strength, but I haven’t really noticed any changes in my physique because I carry around too much body fat. Thanks.”
Best,
Mike
My Answer: I think you answered your own question there, Mike. I don’t know which hypertrophy program you’re referring to, since I have many hypertrophy programs. Nevertheless, if you can’t see any progress in muscularity, because you have a layer of fat covering it up, then your path is clear: do the 8×8.
Q: “Hello. I was reading your Hypertrophy Training for the Ectomorph, and I had one question regarding the weight incrementation process. Should I just increase the weight by a certain amount after each week, or should I just guess as to how much weight I can lift after each week that will allow me to do at most the
10, 8, 6 and 15 reps?”
Many thanks!
M. Rivera
My Answer: A lot of it is going to be you guessing as to what weight to choose for each set, especially in the first week. By your second week, however, you should have a good sense of what weight to choose. What I suggest is to slowly increase the weight in small increments day by day for the 10 rep set, but do it in waves. Here’s how wave loading looks with sample weights:
Workout One: 100 pounds
Workout Two: 105 pounds
Workout Three: 110 pounds
Workout Four: 105 pounds
Workout Five: 110 pounds
Workout Six: 115 pounds
As you can see, your starting weight for the 10 rep set zigzags up through the weeks. As long as you hit 10 reps, then you’re good. If you fall short, then adjust the weight accordingly for the next workout.
Now wave loading throughout the weeks is only done for the 10 rep set, which is your base weight. Your performance on the 10 rep set with the weight you choose will determine your weights for the 8, 6 and 15 rep sets.
