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    • Saw this on 4chan, is it any good?

    Discussion in 'Training' started by jailynn24hb, Aug 1, 2012.

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      Aug 1, 2012
    1. jailynn24hb

      jailynn24hb Well-Known Member

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      Saw this on **********/fit/ is it any good?

      A
      >pull-ups, or lat pull-down 3x8
      add weight once 3x8, is reached on pull-ups

      >Squat, pistols squat, or another quad-compound exercise 3x8

      >DB Shoulder Press, OHP, or Handstand press 3x8

      >Leg-raises 3x12

      >BB Curls 3x12
      Any type, Accessory lift, do not perform if you don't want to

      >shin raises 3x12
      Accessory lift, do not perform if you don't want to

      B
      >Db rows, BB row, or front leaver rows 3x8

      >Leg curls, or GHR 3x8

      >Bench, Or weighted push-ups 3x8

      >planks, or weighted Glute back bridges 3x8
      For planks, once 60 seconds 3 sets is reach, add
      increments of weight slowly,

      >Triceps extensions 3x12
      Any type, Accessory lift, do not perform if you don't want to

      >calf raise 3x12,
      Accessory lift do not perform if you don't want to

      AxBxAxx BxAxBxx
       
      jailynn24hb, Aug 1, 2012
      jailynn24hb, Aug 1, 2012
      #1
      2. Aug 1, 2012
    2. wakamjibu1n

      wakamjibu1n Well-Known Member

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      Saw this on 4chan, is it any good?

      why go to 12 reps for hypertrophy?

      and loled at glute bridges
       
      wakamjibu1n, Aug 1, 2012
      wakamjibu1n, Aug 1, 2012
      #2
      3. Aug 1, 2012
    3. jailynn24hb

      jailynn24hb Well-Known Member

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      Saw this on 4chan, is it any good?

      That was created by /fa/ trolls.

      It isn't optimal, 3 days a week.
       
      jailynn24hb, Aug 1, 2012
      jailynn24hb, Aug 1, 2012
      #3
      4. Aug 1, 2012
    4. remstation

      remstation Well-Known Member

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      Saw this on 4chan, is it any good?

      notsureifsrs, then looked at pic.
       
      remstation, Aug 1, 2012
      remstation, Aug 1, 2012
      #4
      5. Aug 1, 2012
    5. swawth

      swawth Well-Known Member

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      Saw this on 4chan, is it any good?

      8-10 is optimal is what im saying, not that you wont still achieve hypertrophy at 12
       
      swawth, Aug 1, 2012
      swawth, Aug 1, 2012
      #5
      6. Aug 1, 2012
    6. druid

      druid Well-Known Member

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      Saw this on 4chan, is it any good?

      and where is your studies to back up this claim?
       
      druid, Aug 1, 2012
      druid, Aug 1, 2012
      #6
      7. Aug 1, 2012
    7. barquearnu

      barquearnu Well-Known Member

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      barquearnu, Aug 1, 2012
      barquearnu, Aug 1, 2012
      #7
      8. Aug 1, 2012
    8. remstation

      remstation Well-Known Member

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      Saw this on 4chan, is it any good?

      so only read the first page and came across this; "The paucity of data clearly warrants further research. " so you are going to base your knowledge off a report that says more research is needed? that is just brilliant.
       
      remstation, Aug 1, 2012
      remstation, Aug 1, 2012
      #8
      9. Aug 1, 2012
    9. Korporalegq

      Korporalegq Well-Known Member

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      Saw this on 4chan, is it any good?

      6-12 reps is hypertrophy if im not mistaken maybe 8-12 plz go
       
      Korporalegq, Aug 1, 2012
      Korporalegq, Aug 1, 2012
      #9
      10. Aug 1, 2012
    10. tymherwyf6z

      tymherwyf6z Well-Known Member

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      Saw this on 4chan, is it any good?

      so you are going to through out what scientific evidence is actually there for some bullsh*t someone else posts with no backup? where is your study that says 12 reps is better that 8-10? lmao
       
      tymherwyf6z, Aug 1, 2012
      tymherwyf6z, Aug 1, 2012
      #10
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