Weight/Rep Variation... advice needed!

Tha Don · 01-07-2004, 11:58 AM

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

eidolon · 01-07-2004, 02:08 PM

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.

tjwes · 01-07-2004, 03:24 PM

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!

**Prince** · 01-07-2004, 03:29 PM

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!

tjwes · 01-07-2004, 03:34 PM

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

Tha Don · 01-08-2004, 01:45 PM

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

01-07-2004, 11:58 AM	#1
Tha Don Registered User Join Date: Aug 2003 Location: Nottingham, England Posts: 3,826 Photos: 33	Weight/Rep Variation... advice needed! 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

01-07-2004, 02:08 PM	#2
eidolon Registered User Join Date: Sep 2003 Posts: 12	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.
eidolon Registered User Join Date: Sep 2003 Posts: 12

01-07-2004, 03:24 PM	#3
tjwes "You Can`t Flex Fat" Join Date: Apr 2003 Location: Upstate New York Posts: 456 Photos: 8	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!
	My Website: http://www.geocities.com/timbuktuweights/ My Forum: http://timwescott.proboards18.com/index.cgi

01-07-2004, 03:29 PM	#4
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,981 Blog Entries: 25 Photos: 320	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!
	SBMuscle.com - Discount Supplement Superstore AlltheWhey.com - Bulk Protein Powders CEM Products - Research Chemicals & Supplements MusclePharm - Complete Nutritional Arsenal BigBackGrips - If you lift weights you've got to try these grips! HumaneVoLabs - Foaming Transdermal Delivery System. Creatine Ethyl Ester HCL (CEE) On Sale $17.49 per bottle!

01-07-2004, 03:34 PM	#5
tjwes "You Can`t Flex Fat" Join Date: Apr 2003 Location: Upstate New York Posts: 456 Photos: 8	Every workout I do is totally different than the one before it.Shackling myself to a set routine gets me nowhere fast.
	My Website: http://www.geocities.com/timbuktuweights/ My Forum: http://timwescott.proboards18.com/index.cgi

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