Is it normal, after 3 years of weight training, to find the 28kg dumbbells too heavy (more than 16kg) when I grab them on the rack (they weigh all over the whole upper body and I hold them, vertically, at arm's length)? How to gain in energy at this level?
I would like to increase my energy, or power, in order to grab the 28kg dumbbells as if they were about 16kg and that this feeling of lightness lasts at least 1 or 2 minutes. How could I do this?
Informations about me
- 24yo male, computer scientist
- No sports background, days spent in front of the computer during my teenage years and my student life. For the last 3 years, I spent a lot of time doing workout but until the last 6 months I didn't have lots of results I think.
- 75kg, approx. 25% BF (http://4.bp.blogspot.com/-jr4hd2x2vys/T5coEbbAmGI/AAAAAAAAAMw/cZ78_1d3cCs/s1600/facebook_913768540.jpg)
I want to make gains in muscular mass (hypertrophy) and, consequently, in power. In other words: I want to bodybuild, not to powerlift. I don't want to loose fat (even if you find 25% BF is too high on the above pic, I find my body OK).
I know how to work out for bodybuilding. I don't want any advice to hypertrophy my muscles.
The only advices I expect from you on this SO question is: how to increase my energy, or power, in order to grab the 28kg dumbbells as if they were about 16kg and that this feeling of lightness lasts at least 1 or 2 minutes?
Monday (2 hours, it's perfect for legs)
Hips thrust, squat focus quadriceps, legs press (for quadriceps AND hamstrings AND adductors), romanian deadlift, legs curl superset legs extension and lunges on the pull-ups assistance machine.
4 sets for each exercise
Chest on machine (15 sets during my whole work-out), bench press with dumbells (5 sets), lateral elevations
Pushdown for back, diverging lat pull down, vertical pull down (close and neutral grip, tilted backwards), horizontal rowing, pull-ups, dumbbell bird
5 sets for each exercise
Military dumbells press, machine anterior deltoids, lateral elevation, dumbell bird, dumbells shrugs, machine shrugs with free weights
5 sets for each exercise
Bottom pulley curl superset Pushdown for triceps, Neutral grip dumbells curl superset Dips for triceps and anterior deltoids and chest (so, the dips are executed tilted forwards), Curl in supination at the high pulley (while standing) superset French press with the bar, Curl at the bar in pronation grip superset side triceps to the pulley (with rope)
5 sets for each exercises (but 4 sets only for both exercises of the superset including the French press).
Calves and abs, lumbar
They are done on the rest pauses of some exercices for which I'm naturally good (example: pushdown for back). I do abs at the pulley or leg lifts while suspended, and calves at the bar for squats (calves extensions).
I also work abs and lumbar the week-end (crunches, abs board on ball: dynamic sheathing, leg lifts while lying down, dragon fly, oblique abs with dumbbells).
2'40min approx. between sets (or between supersets)
The way I work-out
I'm going to fail. After the failure, I wait 10 seconds maximum, I do 6 repetitions (depending on the exercise and the load used, I do these repetitions without lowering the load), I wait 10 seconds again, I lower my load and I do as many repetitions as I can (often 4).
When I do 14 or 16 reps that fail, I increase the load to about 6 or 8 reps and restart my progression until I reach 14 or 16 reps that fail.
With this program, I have gains in hypertrophy and in weights too. Especially in weights of machines. It's harder for me to have progress on squat and bench press (but I do have progress on deadlift and pull-ups and dips).