Bodybuilding.net - Bodybuilding Forum

yeah it does lol..

ummm...the principle is the same dude. let me see....

im not doing any lower body workouts at the moment because of my lower back injury but if i was doing my lower body workouts, id be doing

Lower 1
Deads

Lower 2
Squats

these 2 would be my primary exercises. since i give greater importance to deads, my progression scheme would be to either add a rep to every set or do 1 more set with the same number of reps or increase weight. so, it could look like this:
Week 1 = 3 sets x 5 reps x 200 lbs
Week 2 = 3 x 6 x 200
Week 3 = 2 x 5 x 225
Week 4 = 3 x 5 x 225
Week 5 = 3 x 6 x 225
Week 6 = 1 x 5 x 250
Week 7 = 1 x 6 x 250
Week 8 = 2 x 6 x 250
Week 9 = 2 x 7 x 250
Week 10 = 1 x 8 x 275
etc

for squats, i use a specific set-rep scheme: 5x5. i just add 5 lbs to the bar every workout

on my upper body workouts, my main lifts are:

Upper 1
Bench Press

Upper 2
Military Press

my progress for bench press is using the 10x3 method. this is very similar to the 5x5 method: u add weight every workout provided u got all reps. so i started out at 165 lbs on this and now im at 185.

for militaries, i use a slightly different model. my goal is to do this:
Week 1 = 3 x 5 x 130
Week 2 = 3 x 6 x 130
Week 3 = 4 x 6 x 130
Week 4 = 5 x 7 x 135
Week 5 = 3 x 5 x 140
Week 6 = 3 x 6 x 140
Week 7 = 4 x 6 x 140
Week 8 = 5 x 7 x 145
etc

this is the plan on paper. its a whole new ball game in the real world though lol...

for all other exercises, i progress by
1.) adding reps
2.) adding weight
3.) adding sets
i can choose one or two or three of the above factors. sometimes i just maintain on some lifts for a long time before actually progressing on them.

i hope i was able to answer ur question. if u have any more please feel free to ask me