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Weight/Rep Variation... advice needed!


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Posted by: Tha Don

Since before summer last year i've been lifting 2-4 sets each exercise, and following the same method of 4-10 heavy reps each set (with a lighter warm-up of around 12 before hand)

gains in strength have been coming along, but recently i've noticed my size has halted, if anything i've lost a little size, not put it on

now before you tell me to take a week off, i did 2 weeks back but i made the mistake of going straight back onto the heavy weights, forcing out heavy sets, and i think i went a little too heavy because i've been constantly sore (much more so than usual) since i've returned to training, and this week i actually feel weaker and a little smaller than last week, which is odd

i was going to switch my training to HST or GVT next week, but i've decided to change up the way i'm lifting in a effort to make my current routine work

i want to keep the bulk of my training low-rep/heavy, so a light warm-up then straight onto my heavy weights, i feel i can lift the most weight on this style

but i was thinking every 3rd week i could do something different, bear in mind i'm aiming for mass, i was thinking of doing a lighter/higher rep routine every 3rd week to shock my muscles, but which way is best...?

*Lower the weight, increase the rep range
*Pyramid the weights up, but keep the reps constant (so the first sets are easy then they get tougher)
*Do what i'm doing for the first couple of sets, then throw in drop-sets
*Look at using supersets
*Use pyramid and drop sets

Maybe I should just change to a different style each week? or every 2 weeks? I could like pick 3 methods of lifting and do them in 2 week cycles, e.g.

week 1 + 2 = heavy low-rep strength training
week 3 + 4 = moderate weight high reps
week 5 + 6 = pyramids

anyone think this might work, or have any advice of the best methods of lifting for mass?

peace


Posted by: eidolon

Have you read Christian Thibaudeau's article on pendulum training? Maybe you could try following the bodybuilding specific routine. Might be worth a shot.

http://www.t-mag.com/nation_articles/293pend.jsp

I think this is kind of similar in nature to gopros methods as well.


Posted by: tjwes

You can`t always go heavy.Listen to your body`s feedback and train accordingly.If you feel great go heavy,not so great ,go a bit lighter.If you ho heavy every time you will eventually get injured or your poundages will plummet.Try going heavy for two weeks ,but go by feel not 100 % intensity if you`re tired ,then go a bit lighter for a week,and keep alternating this.Heavy is relative,if a weight feels hard for 5 reps but it`s lightewr than you would normally handle just use it ,your muscles don`t know the number of plates on the bar ,only your mind does.If it feels heavy,regardless of the numbers ,then it is heavy.Don`t get caught up on ego lifting,just try your best at every workout.They will not all be great sessions no matter how bad we want them to be.Good luck!


Posted by: Prince

I do my own version of gopro's work-out, one week I will go heavy weight low reps, the next week lighter weight higher reps, the third week will be using different methods like supersets, dropsets, etc.

Also, I never do the same exercises two weeks in a row, week one for chest might be decline barbell press and pec deck, week two for chest will be flat dumbbell flyes and inclline barbell press, etc. I like to keep my body guessing!


Posted by: tjwes

Every workout I do is totally different than the one before it.Shackling myself to a set routine gets me nowhere fast.


Posted by: Tha Don

Quote:
Originally posted by Prince
I do my own version of gopro's work-out, one week I will go heavy weight low reps, the next week lighter weight higher reps, the third week will be using different methods like supersets, dropsets, etc.

Also, I never do the same exercises two weeks in a row, week one for chest might be decline barbell press and pec deck, week two for chest will be flat dumbbell flyes and inclline barbell press, etc. I like to keep my body guessing!
great advice prince

i might just go with something like that, e.g.

heavy
light
pyramids

switching it about as much as i can

and thanks tjwes, i understand what you are saying

its just the temptation is always their to pick up the heaviest weights and lift them!... i'll try a heavy-light-pyramid/dropset routine and if i soon see better results which i think i definatly will then i should easily overcome that temptation

at the end of the day i'd rather look awesome and lift light, then look shit n' lift heavy

i'll make room for a few weeks of supersets over the holidays, i can go down at lunch time when gym ain't too busy during the holidays. When I go after college ATM gym is packed!! you gotta que 10mins for a bench, its a joke, trying to do supersets would be very hard

peace



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