Rep ranges

StanUk · 06-06-2007, 11:31 AM

Hey all,

Ive decided to redesign my routine, lately ive been messing about too much with it too much and focusing too much on what im gonna do, as opposed to actually just lifting. I wanna keep things simple(ish) for the next 6-8 weeks im thinking of a push/pull/legs. I was thinking of alternating rep ranges every week. Week 1 doing 12 reps (2 sets) and week 2 6 reps (2 set) and then repeat. im gonna keep the intensity high and make sure im lifting to almost failure. How does this sound? As i say i just wanna keep things simply, my training has been a bit shit for the past month or two, simply cos im messing around and over complicating things.

Double D · 06-06-2007, 12:18 PM

Id divide it into 3 week cycles

1-3 weeks 6 reps
4-6 weeks 12 reps

etc....

StanUk · 06-06-2007, 12:23 PM

Thanks Double D.

Also i wanna alternate excersizes some what but im unsure when. Lately ive been alternating core exersizes weekly for example for legs ill do back squats and hack squats, and the week after ill do overhead squats and lunges but the whole thing just started to annoy me and didnt feel like it was working very well. What if i cycled the excersizes every 3 weeks?

Double D · 06-06-2007, 12:25 PM

Progressing each week is a good thing. I have never looked at OH squats as any type of mass builder simply because it requires more balance than anything. But as for back, front, and hack squats ya they could be progressed for sure.

**P-funk** · 06-06-2007, 12:26 PM

I would go opposite and go 10 reps for weeks 1-3 and 6 reps for weekks 4-6.

Start with extensive training and move towards intensive training.

Double D · 06-06-2007, 12:29 PM

P, would it really matter if he was already doing high reps anyways?

**P-funk** · 06-06-2007, 12:31 PM

not so much. He didn't seem to say what he was doing previously.

Double D · 06-06-2007, 12:32 PM

True story

StanUk · 06-06-2007, 12:35 PM

Yeh, i was going to mention this, ive been sticking at quite low reps lately and feel that it would be best to go for a higher rep range for the next few weeks. Thanks for the help guys.

camarosuper6 · 06-06-2007, 12:36 PM

I always enjoy anything from 6-10. Lower rep ranges are great too, although IMO if used for long periods of time, they really take a toll on your joints...

Double D · 06-06-2007, 12:36 PM

You got it straightened out then.....just do as P said.

06-06-2007, 11:31 AM	#1
StanUk Light weight! Join Date: Jun 2006 Location: In a galaxy far far away Posts: 679 Photos: 1	Rep ranges BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Hey all, Ive decided to redesign my routine, lately ive been messing about too much with it too much and focusing too much on what im gonna do, as opposed to actually just lifting. I wanna keep things simple(ish) for the next 6-8 weeks im thinking of a push/pull/legs. I was thinking of alternating rep ranges every week. Week 1 doing 12 reps (2 sets) and week 2 6 reps (2 set) and then repeat. im gonna keep the intensity high and make sure im lifting to almost failure. How does this sound? As i say i just wanna keep things simply, my training has been a bit shit for the past month or two, simply cos im messing around and over complicating things.

06-06-2007, 12:26 PM	#5
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	I would go opposite and go 10 reps for weeks 1-3 and 6 reps for weekks 4-6. Start with extensive training and move towards intensive training.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

06-06-2007, 12:31 PM	#7
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	not so much. He didn't seem to say what he was doing previously.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

06-06-2007, 12:36 PM	#10
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,325	I always enjoy anything from 6-10. Lower rep ranges are great too, although IMO if used for long periods of time, they really take a toll on your joints...
	"TOLERANCE is the virtue of a man without convictions" G.K.Chesterton Boot Shine and Polish $15. New Uniforms: $250 New gun and holster: $450 Looking like a stud in uniform: Priceless Girl: Me and this new guy are getting kinda chummy. Me: Good chummy? Like friends forever? Girl: Ya Me: Or Chummy like, spank my ass chummy?

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06-06-2007, 12:18 PM	#2
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	Id divide it into 3 week cycles 1-3 weeks 6 reps 4-6 weeks 12 reps etc....

06-06-2007, 12:23 PM	#3
StanUk Light weight! Join Date: Jun 2006 Location: In a galaxy far far away Posts: 679 Photos: 1	Thanks Double D. Also i wanna alternate excersizes some what but im unsure when. Lately ive been alternating core exersizes weekly for example for legs ill do back squats and hack squats, and the week after ill do overhead squats and lunges but the whole thing just started to annoy me and didnt feel like it was working very well. What if i cycled the excersizes every 3 weeks?

06-06-2007, 12:25 PM	#4
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	Progressing each week is a good thing. I have never looked at OH squats as any type of mass builder simply because it requires more balance than anything. But as for back, front, and hack squats ya they could be progressed for sure.

06-06-2007, 12:29 PM	#6
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	P, would it really matter if he was already doing high reps anyways?

06-06-2007, 12:32 PM	#8
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	True story

06-06-2007, 12:35 PM	#9
StanUk Light weight! Join Date: Jun 2006 Location: In a galaxy far far away Posts: 679 Photos: 1	Yeh, i was going to mention this, ive been sticking at quite low reps lately and feel that it would be best to go for a higher rep range for the next few weeks. Thanks for the help guys.