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knochnkopf's Latest Activity

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knochnkopf's Journal

  • knochnkopf

    Strength/Size Workout Recommendation

    Markt74- Go to "" and click on "Workouts". I have one there called "Antagonistic Routine - Strength and Size..." and you are more than welcome to use that and modify it to fit your needs. What I have done is given the big muscles (chest, back, quads) high-volume in the 8-12 set range, small muscles between 3-5 sets so as not to overtrain muscles that just don't need the high volume to grow (biceps, triceps, deltoids, etc). It's also important to note that during this type of workout, you want to measure your heart rate between sets and keep it around 100bpm, rather than watch the clock. You also don't want to train for the "pump" during this type of workout. That's more for a stamina/endurance workout, but is actually antagonistic to muscle growth. I can give you a more detailed explanation on this if you need, but that's the recommendation from the NFPT on the matter. The structure of this workout is designed to hit opposing muscle groups on the same day, so you are getting both the contraction and stretch on each muscle. This helps to maintain both flexibility and balanced muscular development. I have the "Strength and Size" and "Stamina" routines mapped out, but haven't finished the "Endurance" one yet.

    Posted over 6 years ago by knochnkopf

  • markt74

    Your Response to My Forum Post

    Hi, You posted an interesting response in the forum under my post titled "Building Muscle and the Notion of "Body Types".' I am intending to try your recommendation of three different types of workouts; strength-building, stamina, and endurance. I do have one question, though. How many sets would you recommend I do for each exercise in these routines? Currently, I use only two resistance-training routines and in each routine, I do 3 sets of each exercise in a circuit fashion. When I move to your recommended routines, do I move from 3 sets per exercise, or is that about right? Thanks fo your input! Mark

    Posted over 6 years ago by markt74

  • hunrugger

    Significant progress

    Based on the Sep/Nov pics, you have made some serious progress. Keep it up!

    Posted over 6 years ago by hunrugger

About Me

Working a new desk-job, father of 2, married, currently pursuing certification as an NFPT Personal Fitness Trainer. Love cooking, hiking, and lifting heavy.


Sex: Male

Age: 33

Weight: 223 lbs

Height: 5ft 8in (173 cm)



Bench Press - Barbell, Flat

(My goal is a max of 350lbs)


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