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Additionally, I still remember what Dante said a long time ago on his website for someone who needs added growth for chest. He recommended after doing the RP working set for chest, take a minute or two to catch your breath. Afterwards, grab a relatively lighter weighted set of dumbbells (example: 50's) and rep out. Doesn't matter how high. Every session thereafter, grab heavier and heavier weights and get as many as possible.
The progression might look like this:
-50 x 25 reps
-55 x 21 reps
-60 x 18
-65 x 16
-70 x 16
-75 x 14
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This would be good for hypertrophy, but when you switch gears to strength training I wouldnt use this. I have read and personally believe that when strength training, you want to finish as heavey as possible. It seems like your sending the wrong message to your muscles when "repping out" if your strength training.
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This is what I did:
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Upper Body Workout Two:
1. Low Incline Smithy Press 15RP
2. Standing Overhead Press 3x8
3. Dips 3x10
4. Lat Pulldowns 4x8
5. Tricep Extension (1 hand pushdowns – 3x10)
B1. Barbell Curls 20 RP
B2. Hammer Curls 1x12
I almost puked after the RP on low Incline and it paved the way for the rest of the workout. standing OHP was twice as hard and the same as Dips, (I couldn't even do 10 with 90lbs. and that is easy for me normally),
and the RP for barbell curls were very nice and resting 30 sec before doing Hammers was a nice pump before stretching. I might have to change up some things up like only 2 sets of dips and 2 sets of 1 hand pushdowns.
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I'm using a similar routine right now, my first three movements are the same. Personally, going from incline RP to overhead press is exhausting. And the worst part about it is the smith machine. The one in my gym doesnt have any pulleys, and the bar actually wieghs close to 80lbs. So you look like a girl with nothing on the bar hahahaha and its heavey as shit.
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I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.
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