Thread: Kane's Training
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Old 11-20-2005, 01:08 AM
Darkhorse Darkhorse is offline
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Quote:
A1-Bench Press-- 5 x 5, tempo of 2-0-1, No rest interval
A2-Flat Dumbbell Flyes--5 x 5, tempo of 6-0-2, 120 seconds rest.
Just in case you don't quite understand everything, this is what it means...

The first set (A1, B1, C1, ect) will be 5 sets of 5 reps with the same weight for every set. Using bench press as an example. You would pick a weight that you can do all 5 sets of 5 reps with. Let's use 135 lbs for example.

The second set (A2, B2, C2, ect) will be a superset with a lot lighter weight. The tempo will be 6-0-2. This means 6 seconds down, no pause, 2 seconds up. The only goal of this set is to increase TUT and total volume for added growth. For this example, we'll use 20 lb dumbbells.

So, on chest/back day, you'll grab a set of 20 lb dumbbells and head over to the barbell flat bench. After a few warmup sets using the barbell, you put on 135 lbs...

Set 1- 135 lbs X 5 solid reps. As soon as you re-rack the barbell, you grab your 20 lbs. dumbbells and do 5 reps of flat dumbbell flyes, ensuring that each rep takes about 6 seconds to get down, then another 2 seconds to get back to the top. Once you complete 5 slow reps, you have 120 seconds rest before you do set 2. Two minutes is a lot of time. It's also wise to undershoot your weight selection your first week to measure your tolerancy.

Set 2- Same thing...And so on.

-It's your choice. If you decide to stick with what you have in regards to the type of training, then I'd recommend switching out and dropping some of your exercises. I personally really like this training I outlined here. If you click on the link provided in the previous post, scroll down to the bottom where it has a lot of people's testimonies to how the program worked for them.
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