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2003/01/07, 10:19 AM
Hello,
I have been working out for more then a year now, and in the last few months I enjoyed all the help I could have gotten from the freetrainers.com personalized program. In a year I lost probably 20 lb of fat and my body changed quite a bit, showing better definition. So I’m 36, 6’ and 160 lb. My goal now is to increase some lean muscles; I do work hard but I’m not gaining in weight. It has been told me that I better off lifting 6 + 6 + 6 + 6 instead of 16 + 12 + 10 + 8 (as often the web-program suggests). Can you share your expertise?
Thank you
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2003/01/07, 10:47 AM
Most (if not all) of FT's exercise rep. schemes employ the pyramid system (i.e. number of reps. decrease while the weight increases). This system will yield you more strength and mass in the long run. The 6,6,6,6 system sounds more like a powerlifting routine working with constant weights and progressively increasing as the weeks go by.
When I reach a plateau, I would change my routine to incorporate more powerlifting techniques. This may not work for everyone. I think you should stick with FTs program unless you encounter a plateau. At that point, you can try something different to overcome it.
Good luck!
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**_Robert_**
Pain is temporary; glory is forever!
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2003/01/07, 01:50 PM
The term 'personalized program' in application to FT.com is a misnomer. The program here is just as generic as any other. High rep schemes just don't work for some people so well. I'm a fast twitcher and don't respond so well to programs like that. You, personally, might be the same way. Personally, I think that you should do heavier lifting up front when your muscles are fresh and you can actually achieve true overload. I also think that the traditional 10-10-10, 6-6-6-6 and 5-5-5-5-5 programs will work, especially for beginners. I think 16 reps is far too high for hypertrophy and reps should be capped at 12, particularly about 6 months into your training. Just remember never to stick with a program for more than 6 weeks or so. If you want to get some really good info, go to www.t-mag.com and check out the FAQ section.
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"Don't follow leaders and watch your parking meters!"
-- Bob Dylan
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