I was training on my own today and had a shoulder and biceps day on tap but wasn’t in the mood to train heavy. Â I know what you’re thinking, “Stevey P must be sick, he doesn’t want to go heavy”. Well you know how you wake up and you have a “fat day” or you have a “skinny day”? I woke up having an “old day”. But I was in the mood to get a good pump so inspired by a new guy in the gym who I have been observing I decided to do a lot of volume but only about 85% intensity for most sets. This dude must have done some prison time, the reason I know that is because I have seen my share of ex-cons in here and they all act one of two ways. Either they swagger around with nothing physical at all to back it up with and spew out non stop bullshit or they keep their head down, never make eye contact and never say a word to anyone. This dude was the latter. But he also trains like a con, long workouts, odd exercises, never does legs and has HUGE muscles. That’s right, my old theory that even the stupidest training method, or lack of any method, if done hard enough and long enough will eventually make some kind of gains.
So here is is what he inspired me to do:
Dumbbell side raises, starting behind back with thumbs down: 10 sets of 12
Behind the neck press supersetted with band pull-a-parts: 10 sets of 12 each
Dumbbell front raises: 6 sets 10, 12, 14, 16, 18, 20 reps
Barbell curls: 8 sets of 10
Dumbbell spider curls: 8 sets of 10
Cable towel curls: 8 sets of 15
Neck raises: 8 sets of 12
All this took me only about an hour and fifteen minutes and I felt pumped but not destroyed afterwards which is exactly what I wanted.