Thread: The Hench Journal

I was always told when I was young compounds for mass 5/8 reps and it's something that has always stuck with me
I know others will disagree and say you can gain mass off other exercises such as dumbell press but bench press has always been my fav for mass!

I was always told 8 for muscle building and 4-5 for strength and mass

i think it depends on your body type tho.

6-10 reps for upper body
8-15 reps for lower body
Main thing is to train to failure!

Inbox clear mate.

Was speaking to Cal the other day and he reckons 6 is perfect so long as you can hold form.

6 I'll defo be trying in a couple wks time.

On my big compound I work through different rep ranges, usually 2x12 for a warm-up then work up to my max for 2x6 working reps. Seems to be working just now for me just now, still getting a 1kg increase each week.

How's the cycle bud, I'm on about week 5 and my appetite has exploded, can't stop eating. No sides either apart from I've started getting DOMS after every sesh so back down to 2x a week. Even getting DOMS after a sesh on the bike. Filling out nicely though.

Sounds good man...

I've only got a wk left on mine strength has increased slowly along with body weight

up about 7lb pretty lean gains no water retention
unlike my first cycle where i had gained14lb by the end of wk 2!

Good gym sesh last night

back legs and bi's trained

no back pumps today tho

So its last wk on the bullets Im off
Monday
Tuesday
Friday
Saturday
Sunday
so I'll be banging in the training Mon Tue Fri
bike riding Sunday possibly Saturday.