How would this exercise benefit me? [Forum Archive]

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How would this exercise benefit me?

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Posted by: gff777

Hey I just wanted to say that my goals right now is to gain muscle size, strength and explosive power, most of my exercises are compund or olympic such as sqauts, bench and cleans but I just wanted to ask what will this rep scheme and reps range do for me? 5 sets of 15/12/10/8/6?

Posted by: CowPimp

Quote:

Originally Posted by gff777

Hey I just wanted to say that my goals right now is to gain muscle size, strength and explosive power, most of my exercises are compund or olympic such as sqauts, bench and cleans but I just wanted to ask what will this rep scheme and reps range do for me? 5 sets of 15/12/10/8/6?

Implement some form of periodization. A simple linear periodizaiton scheme would call for working on hypertrophy for 3-5 weeks, then following that with a strength cycle, then following that with a power cycle. You could also use undulating periodization and alter the paramters you use each session. Let's say you do 3 sessions each week, you could do something like:

Day1:
Hypertrophy - 4 sets x 8 repetitions @ 60sec RI

Day2:
Strength - 3 sets x 3 repetitions @ 180sec RI

Day 3:
Power - 5 sets x 2 repetitions @ 120sec RI
(Note: This would be using a weight that you could perform for 8 repetitions or so, but working on moving it as quickly as possible.)

You should also take a look at the Training 101 sticky. It has a link in it to a writeup Dale Mabry did on conjugate periodization that addresses all of those goals you have listed.

Posted by: gff777

wow thanks alot

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