[nathanlowe]

Originally Posted by Aurora

This is only 12 sets. For maximal hypertrophy you will need about twice the volume. its also better to start out with max lifts and pyramid down.
I thought that i maybe start overtraining by adding in more chest exersises.

Again if your increasing weight then its just a warm up not an actual working set. How many exercises total?
two exersises for biceps

Start heavy work down again, more volume, Id avoid dips personally, I think you would get better results from extensions or press downs. They dont activate the chest or stress the rotators. Chins is a good idea.
So your suggesting working from heavier to lighter as appose to lighter to heavier ?
Can i just ask what the benefit of this is ?

This is good but how many sets? I recommend 4
At the moment, last week i did 60kg for 20 reps and was sick i was trying that hard. Next week ill do 62.5kg etc and progress. again, backwards.... decrease weight not increase, if your increasing your not working hard enough. more volume



you need to work more on the medial and posterior delts for muscle balance and total development.

I was under the impression that at my stage of lifting, rowing movements would take care of the deltoid head. The head im talking about is the one which would be stimulated by side laterals.