Confusion about high reps?

**H Man** · 05-14-2002, 03:37 PM

Many people I've told that my goal is to bulk. Before I was doing a power, rep, and shock week. Thing is when I do power week I do heavy weight low reps. The rep week is low weight and higher reps. How is going from power using heavy weight to then rep week low weight and higher reps going to help me bulk? So I thought of a power, power, and shock week? All power, power, shock weeks are heavy weight. Also is it best to switch exercises everyweek? Or should I stick to the same exercises everyweek like I put in my previous post below?

**Prince** · 05-14-2002, 07:52 PM

For bulking low reps high weight is probably the best, but you should also incorporate some higher rep work-outs.

I like to alternate each work-out, so I will go heavy weight low reps one week on a body part then the next work-out I will do higher reps lighter weight. I feel that this keeps my body/muscles off balance so they do not adapt.

As far as switching exercises, I do the same thing, if I do squats for legs, then the next work-out I will use leg press. This also helps to fight boredom, if I do the same exercises every work-out it gets pretty boring.

**gopro** · 05-15-2002, 08:07 AM

I guess you've been using my cyclical power, rep range, shock training...

The point of the whole routine is to add MASS! You do not grow massive by ONLY lifting heavy weights for low reps. We have different types of fibers in out muscles that are stimulated by different rep ranges and training techniques. This cyclical program, used correctly, will address all fiber types!

I have gained about 30 lbs of muscle since I formulated this routine about 3.5 years ago...and that was after training for 13 years and having already added about 95 lbs on my body.

Everyone that I have put on this program has been growing like weeds.

If you enjoy doing the power work you can make a slight modification to the program by making it a 4 week cycle like follows...

-power
-power
-rep range
-shock

As far as exercises. When you have been training for about 5 years or more it is necessary to change exercises often, however, if you have been training less than this you can use the same exercises week to week for 6-8 weeks, then make a change. The key is to train harder each week with more weight or reps than the last workout!

**LittLe FraNk** · 05-15-2002, 10:47 AM

hey Gopro hows this power power reprange shock work
heavy low reps,heavy low reps, light hi rep, WHAts Shock??

**Snake_Eyes** · 05-15-2002, 10:50 AM

That sounds like an interesting idea.

I've personally found I get better results by focusing on a specific goal for longer periods; what are the specifics of each week, GP?

**gopro** · 05-15-2002, 04:23 PM

The best way to explain is with an example...

*chest:POWER
-bench press...3 x 4-6
-incline press...3 x 4-6
-weighted dips...2-3 x 4-6

*chest:REP RANGE
-incline dumbell press...3 x 8-10
-flat flye...3 x 10-12
-smith bench press...2-3 x 12-15

*chest:SHOCK
-cable crossover/bench press superset...2 x 6-10 each
-incline flye/weighted dips superset...2 x 6-10 each
-smith incline press dropset...1 x 6-10, drop, 6-10

This is just a sample of a 3 week rotation. You can use other exercises, but during shock week it is best to use "pre-exhaust" supersets.

**Snake_Eyes** · 05-15-2002, 10:18 PM

What would be a benefit of that as opposed to say staying with one particular setup for a few weeks at a time?

**gopro** · 05-16-2002, 05:58 PM

Originally posted by Snake_Eyes
What would be a benefit of that as opposed to say staying with one particular setup for a few weeks at a time?

I would say that if you have been training for a number of years you will benefit more from this setup than a newbie. The reason why this program works so well is because it does not allow your body to "adapt" to one particular rep range, it stimulates different sets of muscle fibers, and causes growth through multiple mechanisms.

Although this plan will work well for everyone, it will work best for those that have been lifting basically the same way for a number of years.

**Robboe** · 05-16-2002, 06:55 PM

Do you think the body can "adapt" to a certain rep range after only one week, 'pro?

**gopro** · 05-17-2002, 06:23 AM

Originally posted by The_Chicken_Daddy
Do you think the body can "adapt" to a certain rep range after only one week, 'pro?

If you are pretty advanced...yes. While I think it is not NECESSARY to change rep ranges each week, I do think it necessary for some training parameter to be changed workout to workout, again, if you are advanced (say 5+ years of training).

If you are more of a beginner to intermediate you can get away with changing things less often, but the longer you are at it, the more easily you're body will grow stale on one type of routine.

**Burner02** · 05-19-2002, 03:04 AM

He gopro-
how do you structure the rest of the body parts?
could u PM me the work out, or just post it?
thanks

**gopro** · 05-19-2002, 02:48 PM

I structure the rest of the body parts just like chest above...power week, rep range week, shock week...

**LittLe FraNk** · 05-19-2002, 06:50 PM

ya that looks like it is the way to go...

dont forget to eat boys...llol

**Snake_Eyes** · 05-20-2002, 10:07 PM

What about using a complex?

Do a limit strength exercise (heavy), aerobic endurance exercise (higher reps), and a lactate-threshold exercise (superset, drop set, etc)?

**Big_Andy** · 05-21-2002, 08:53 AM

change your routines, otherwise your body will adapt quickly!

**CJMAJOR** · 05-23-2002, 03:42 PM

Hey Gopro in your power, power, rep range, shock, what could you substitute instead of dips? I have been training for about 2 years. My current workout is this
Bench Press 3 sets
Incline press 3 sets
machine flys 3 sets
incline fly 3 sets
Can you reccommend a change up workout?
Thanks

**LAM** · 05-23-2002, 03:55 PM

By alternating between high rep and low rep (heavy) workouts you are guaranteeing that all of the various muscle fiber types are getting worked.

**WeltCupMeister1** · 05-23-2002, 04:03 PM

for bulking excersize you shouldnt do more than 8 reps 4 sets.

**powerrack** · 05-23-2002, 04:09 PM

I agree with the varying the workouts thing. I have added good strength and size while varying my workouts. BTW hi reps don't mean easy workouts, they mean crazy workouts. Use weights that make you feel like puking after the 15th rep, sometimes this stuff gets crazy as hell, but it will payoff big time.

**gopro** · 05-23-2002, 07:06 PM

Originally posted by CJMAJOR
Hey Gopro in your power, power, rep range, shock, what could you substitute instead of dips? I have been training for about 2 years. My current workout is this
Bench Press 3 sets
Incline press 3 sets
machine flys 3 sets
incline fly 3 sets
Can you reccommend a change up workout?
Thanks

In the POWER week, you can switch dips for HEAVY flyes. I will sometimes work up to sets of 6 with 110 lb dumbells. You can also go with heavy pullovers.

In the shock week you can sub bench press for dumbell bench press in the first superset, and bench press to neck for dips in the second superset.

The routine I laid out is just an example of how to set up your program...the exercises are not set in stone and should be based on your strengths/weaknesses/likes/dislikes/availability/etc.

The only thing about the shock week is to always use "pre-exhaust" supersets.

**Robboe** · 05-24-2002, 05:50 AM

Originally posted by gopro

and bench press to neck for dips in the second superset.

Anyhoo, 'Pro, what do you think about mixing reps within the same session?

**ZECH** · 05-24-2002, 06:50 AM

Originally posted by The_Chicken_Daddy

Anyhoo, 'Pro, what do you think about mixing reps within the same session?

Gp I have seen guys do this. They start with 6 to 8 reps working their way up in weight. Then coming back down in weight after doing heavy sets, they will perform 10 to 12 reps. To me this looks like a lot of sets! But they swear by it!

**gopro** · 05-24-2002, 09:10 AM

Well dg and TCD...there is nothing wrong with mixing reps within the same workout. This is what I do on "rep range" week. However, I prefer to most of the time to completely bombard one fiber type at each workout. When I am in a power mentality I just want to lift heavy, when in a rep mentality I prepare myself for that unique kind of pain, etc, etc.

In my 3 week cyclical program though, the only week with one set rep range is the power week. But at other times of the year I tend to stick with one "rep range" during each workout.

Oh, and Chicken...bench presses to the neck is a fantastic exercise for those with good shoulder mobility. I have done them for years with zero problems. I do not recommend it to those with "tight" shoulders" or those with a pre-existing shoulder injury, however.

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