rep/range/rest differences in workouts within program [Forum Archive]

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rep/range/rest differences in workouts within program

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Posted by: ExiledX66

I do a 3 day split, Upper push 1 day, Upper pull 2 day, and lower day 3...roughly

on day 1 I lift heavy with small sets...ex) bench 200-220 4s of 6 reps

However on day 2 I can not get satisfaction lifting heavy with low reps/sets
so I lift in almost the exact opposite way. I do large sets of lesser weight with very small rest periods..

What Im wondering is if this is conducive to overall strength building...from what I understand these two different methods of lifting produce different results....so together what do that produce...who understands what Im getting at here?

Posted by: The275lbAnimal

Originally Posted by ExiledX66

I do a 3 day split, Upper push 1 day, Upper pull 2 day, and lower day 3...roughly

on day 1 I lift heavy with small sets...ex) bench 200-220 4s of 6 reps

However on day 2 I can not get satisfaction lifting heavy with low reps/sets
so I lift in almost the exact opposite way. I do large sets of lesser weight with very small rest periods..

What Im wondering is if this is conducive to overall strength building...from what I understand these two different methods of lifting produce different results....so together what do that produce...who understands what Im getting at here?

Think about it this way, some of you muscle will be trained specifically to increase in size and others will be trained to specifically increase instrength. What you will be is the next Marvel Comics Mutant for the next X-men movie. You will be Strong Guy, yeah, he has about the most asymmetrical physique I've ever seen, and you may just develop an asymmetrical physique as well with that routine.

Posted by: ExiledX66

It cant be that bad

Posted by: CowPimp

I would alternate intensities and volume so that you can get the best of both worlds (Strength & mass), prevent full on adaptation, and have more well-rounded strength characteristics. You may want to look into P-RR-S. I think it is an excellent program if you prefer to do a low frequency split like you are doing.

Posted by: ExiledX66

well as of lately with my reps in all of my workouts in general, I'll be doing 2 sets of weight that I can handle with little stress for 8 reps....Then I'll dump 20 or so more pounds on and do a couple 4 rep sets...this is usually the case for simple movements, curls, tri extens, flyes....

For the compund motions, I tend to keep the reps constant at 6-8, and add more weight if I can...and usually finish off with the heaviest set with 4 reps..doing only partials for the last 2 repsif I cant make the full motion anymore,

So I dont adhere strictly to one method over the other as far as reps and poundages go....I kind of mess around in between...adjusting the weights and reps each workout to what I feel is optimal...always doing as much as I can handle.

However, on Day 2, when it comes to the pull exercises with the cable machine, I can never get a burn unless I do lots of reps with little rest.

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