I’m reading about strength building in Extreme Alpinism by Mark Twight. His book says (if I read it right) that you need to get warmed up and then do 6 sets of 2 reps of your almost max. This is supposed to increase your neuromuscular pathways and in turn increase your strength but not mass.
It takes 9 or so sets of warming up before the set of 6, for a total of 15 sets. As you need to rest the muscles inbetween sets I tried throwing in other lifts or exercises. It also takes close to 1 1/2 hours to get through the lifting. I’m focusing on biceps and lats as I’m not wanting to hurt my shoulder with bench. I’m not doing legs as the gym doesn’t have enough weight to do low rep/high weight for legs (serious, I plate the press machine with 1 leg.)
This is my second workout like this, but I think I’ve seen a change already. In the first one I could barely get out 2 curls of 95lbs, but this time I got in 6 sets of 105. Hopefully it’s not a fluke and continues.
warmup:
pullups x8
pushups/pullins on ball x15
curls 45×8, 50×8, 55×8
jumping jacks 1min
1 arm pulldown 50×8, 55×8, 60×8
1/2 ball shuttling 1min
curl 65×8, 70×8, 70×8
calf raises x15, x20, x25
1 arm pulldown 65×8, 70×7, 75×5
behind head tricep 40×15, 40×15, 40×15
curl 75×5, 85×4, 95×3
fly on ball 25×15, 30×15, 35×15
1 arm pulldown 80×3, 85×3, 90×3
1 leg press 175×15, 190×15, 205×15
curl 100×2, 105×2, 105×2, 105×2
crunches on ball
1arm pulldown 100×2, 105×2, 105×2, 105×2
1 leg press 220×15, 235×15,250×10
curl 105×2, 105×2
1 arm pulldown 100×2, 110×2
jog 15 min