heavy/light day

[dteller1]

currently doing an A, B, A/B, A, B type routine, i focus mainly on reps of 5-8 and never really change, routine as follows

A
Squat 3 sets
Bench 3 sets
Db fly 3 sets
Military press 3 sets
French press 3 sets

B
Deadlift 3 sets
Hamstring curl 3 sets
Pull up 3 sets
Db row 3 sets
Hammer curl 3 sets

would it be worth alternating rep ranges,

so for week 1 for example it would be A (heavy each set 5-8 reps), B (heavy each set 5-8 reps), A (lighter each set 8-12 reps)

then next week

B (lighter each set 8-12 reps), A (heavy each set 5-8 reps), B (heavy each set 5-8 reps).

that way id get benefits of both rep schemes and i guess it acts as some kind of undulating periodisation?

 

[ihateschoolmt]

As long as you're going to be upping the weight when you lower reps it seems like a good program to me.

 

[carter1990]

Hey man,

Hey man hows your rotator cuff, do you ever get any pain? The overhead press puts alot of stress on the rotator cuff you should include some internal and external rotations. For good shoulder health

INTERNAL AND EXTERNAL ROTATION || Healthline

 

[dteller1]

bump

 

[alexvega]

mmm

currently doing an A, B, A/B, A, B type routine, i focus mainly on reps of 5-8 and never really change, routine as follows

A
Squat 3 sets
Bench 3 sets
Db fly 3 sets
Military press 3 sets
French press 3 sets

B
Deadlift 3 sets
Hamstring curl 3 sets
Pull up 3 sets
Db row 3 sets
Hammer curl 3 sets

would it be worth alternating rep ranges,

so for week 1 for example it would be A (heavy each set 5-8 reps), B (heavy each set 5-8 reps), A (lighter each set 8-12 reps)

then next week

B (lighter each set 8-12 reps), A (heavy each set 5-8 reps), B (heavy each set 5-8 reps).

that way id get benefits of both rep schemes and i guess it acts as some kind of undulating periodisation?

IMO i will try set with 8 -10 rep. don´´t worried about the weight. try to increase the repetitions. take a look a Arnol schwarzenegger encyclope .-read what he say about principles.
good luck!