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  • Nathaniel

    Reply Reply April 15, 2015

    this is my lastest bicep and tricep routine for the past 3 times I have lifted
    I don’t start with any warms I just do stretches
    Bench 30 lbs each side 3 sets 10 reps
    overhead db tricep extensions 30lbs 3 sets 8 reps
    ez bar bicep curls 15lbs each side 3 sets 8 reps at the last set I could only do 6

    db bicep curls 3 sets 8 reps
    db hammer curls 20 lbs alternating each hand 2 sets 12 reps
    db reverse curls 10 lbs 2 sets 12 reps
    db forearm curls 20lbs both hands rolling up weights same time 3 sets 12 reps

    21’s 15lbs each side 7 rep 7 reps then the last set 2 reps
    or I use the bicep curls 2 sets 10 reps then hold which I learned from your program

    chin ups 3 sets as many reps I can do per set
    pushups 3 sets as many reps I can do per set sometimes I implement diamond pushups


    1. for the ez bar bicep curls do I bring the bar up all the way where the weight reaches my shoulder height?

    2. for the db bicep curls do I curl the weight till it reaches my shoulder height?

    3. What do you think of my workout routine is there anything I can change to make it better?

    4. I can’t even do one pull up what can I do to build up my body in order to start or being doing one?

    5. I barely do any ab exercises at all what will be a good one to begin with?

    6. How can I implement the 3 rep ranges into my workout routine or routines?

    • admin

      Reply Reply April 21, 2015

      1. Yes
      2. Yes
      3. Looks fine. Just make sure your focus is progression.
      4. Strengthen up your pulling strength with lat pulldowns, barbell rows, and assisted pull ups.
      5. Cable crunches and decline bench crunches.
      6. Seperating days by light, medium, and heavy.

  • Ebuzer

    Reply Reply October 23, 2015

    Hey good video but i have a question.
    Ik work with kilo’s example first weak i benc15 kilo eac side 1-5 rep and other week maybe again 1-5 rep but after that weak maybe 6-12. So the point: i need the go with same weight only increase the reps range? And when i ghet 20 reps than need i increase the weight??

    Thanks alain i hope its works..

    • admin

      Reply Reply October 24, 2015

      The weight should be increased according to the intensity. So if it’s a day where you’re doing 5 reps, then you would increase the weight performed that day, the next time you are doing 5 reps. The days your doing 12 reps, you should be using a different intensity (different weight).

  • sang

    Reply Reply July 26, 2016

    Hey alain. For the diff rep ranges,do i need to use several weight for example for 1-5 rep weight is 50kg…
    6-12 reps weight 25 then 15-20 reps 20kg. More like a dropsets. I want to know if whati stated is correct

    • admin

      Reply Reply July 26, 2016

      Yes, you would use a heavier load when training in the lower rep range and so forth.

  • kasharkbbs

    Reply Reply July 26, 2016

    man nice tips l see mi change nice day

    • admin

      Reply Reply July 26, 2016

      Thank you. Glad you enjoyed them.

  • Jibril

    Reply Reply July 29, 2016

    Hey man, i’m really looking forward to seeing how far your tips and guidance will take me. I have lifted before, firstly i lifted for about 2 months really inconsistently about 3 years ago. then i lifted again a year later for the same duration and again a year later (last year). i’ve never lifted for more than 2 months and always inconsistently.

    I recently started lifting again (almost 3 months ago now) and i do not plan on stopping soon. This time i train with sincerity and consistency. I am, just like you were, tired of not fitting into my clothes properly.

    My routine for the past 3 months has been as follows:
    Sunday – Chest day
    Monday – Arm day (Biceps and triceps)
    Tuesday – Shoulder day
    Wednesday – Chest day
    Thursday – Arm Day
    Friday – Legs and Back
    Saturday – Rest
    I normally do 4 sets for of these in the 6 -12 range

    I just wanna hear your input on my routine and my story. Any advise will be appreciated. i’m 5’9 and weigh 132lbs. I need to grow

    • admin

      Reply Reply July 29, 2016

      Hey Man,

      Although there are many missing details from the workout you provided (i.e. exercise selection, progression method, etc.), it seems like a sound approach. I am always an advocate of following an already proven program, but if you have a firm grasp on what you’re doing, this split can work well. Ultimately, if you’re (1) progressing and getting stronger, and (2) supplying your body with sufficient nutrients to grow, you’ll reach your goal. It’s really not any more complicated than that. 🙂

  • Mike

    Reply Reply December 27, 2016

    What about body weight workouts. Do you believe you can get stronger and put on size with body weight workout. I’ve been told that if you implement time under tension(TUT) with bodyweight exercise you can get stronger and put on some size. What is your thoughts on this. And what about the TRX do you think it’s a good piece of equipment for a well-balanced bodyweight workout

    • admin

      Reply Reply March 24, 2017

      I do believe you can get stronger and put on size with bodyweight movements; however, you will have to add intensity a bit differently than you would with weight training. Things like adjusting the rep tempo and focusing on density (time) are some examples of how it would be done.

  • Cyril Blakeman

    Reply Reply August 24, 2017

    Great stuff! I am learning a lot. Thank you.

    • admin

      Reply Reply August 25, 2017

      Thank you! I’m very glad to hear that 🙂

  • Sharif

    Reply Reply February 3, 2018

    My question is,do you do 1-5 or 6-12 or 15-20 for how long? Or do you mix it in,every other week or every couple of months

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