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Old 06-12-2014, 09:13 AM   #6
Luke Sirakos
Member Luke Sirakos is offline
Join Date: Sep 2009
Location: Dallas  TX
Posts: 859
Re: Metcons and maintaining lean mass

Originally Posted by Hakan Yilmazkaya View Post
Ok but what is the system ? I mean lifting bodybuilder style like 5x10 etc or strength programs with percentages like wendler's or starting strength ?
3 sets of 5, 5 sets of 5, 3 sets of 8, 3 sets of 8 with 2 sets of 12, 3 sets of 5 with two sets of 3, take your pick. It doesn't really matter as long as you are hitting all the major muscle groups on a regular basis and are in the 5-12 rep range most of the time. You can go into lower or higher rep ranges too, I would just try to keep it more in the 5-8 range with maybe a few sets in the 12 rep range.
Deadlift: 475 | Back Squat: 405 | Front Squat: 320
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