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Week 1 3x10 @70%
Week 2 3x12 65%
Week 3 3x15 60%
Week 4 3x5 80%
Then start over but add 1 set so everything would go to 4 sets and the following month 5 sets then start over but adding weight . Been working out for a couple years and main goal is size only. I am at the point where I can't add weight every week, I would rather add volume in sets, reps, and shorter rest periods
It would make more sense if you progressed like this
Week 1 : 3x15 60%
Week 2 : 3x12 65%
Week 3 : 3x10 70%
Week 4 : 3x8 75%
Month 2 do 4 sets. Month 3 do 5 sets, but add in extra week where you increase the intensity to 80% and decrease the reps to 5 and do a rep max set, plug it into a calculator to see your estimated 1RM.
Ur progression doesnt really make sense.
You could do wave loading:
Week1: 3x12
Week2: 3x10
Week3: 3x8
Week4: 3x12
Intensity goes up until you reach 3x8 then u add more weight than the previous mesocycle.
[QUOTE=kingmode;1473155741]Ur progression doesnt really make sense.
You could do wave loading:
Week1: 3x12
Week2: 3x10
Week3: 3x8
Week4: 3x12
Intensity goes up until you reach 3x8 then u add more weight than the previous mesocycle.[/QUOTE]
Could I add more reps instead of weight?
[QUOTE=kingmode;1473155741]Ur progression doesnt really make sense.
You could do wave loading:
Week1: 3x12
Week2: 3x10
Week3: 3x8
Week4: 3x12
Intensity goes up until you reach 3x8 then u add more weight than the previous mesocycle.[/QUOTE]
or is 3 sets enough volume to stay with and then just add weight instead of reps? Or would i add weight untill i couldnt go anymore then add reps after that?
[QUOTE=Adi2008;1473165891]or is 3 sets enough volume to stay with and then just add weight instead of
reps?
[B]Saying 3 sets is enough volume is impossible.. it depends on your total volume, frequency, training level and a lot of other factors. the amount of sets you do per exercise can vary wildly depending on the combination of the factors.. it could be 2 sets.. it could be 10 sets. overall programming and total volume need to be assessed to make any statement.[/B]
Or would i add weight untill i couldnt go anymore then add reps after that?
[B]Look at what I wrote. It's pretty clear. Intensity goes up as reps go down. So you increase the weight every week but decreased reps. After finishing the mesocycle and returning to your starting point you do more weight than you did in the previous mesocycle and start over.[/B][/QUOTE]
Watch this for clarification. Better watch the entire series:
[url]https://www.youtube.com/watch?v=OWmchPCyDvw&list=PLnPAPdT4m_g_Uxl_puFeUwogGmIRq9XDW[/url]
[QUOTE=kingmode;1473167421]Watch this for clarification. Better watch the entire series:
[url]https://www.youtube.com/watch?v=OWmchPCyDvw&list=PLnPAPdT4m_g_Uxl_puFeUwogGmIRq9XDW[/url][/QUOTE]
thanks man,
so could i increase weight and reps at the same time when i start the cycle over?
Bumplease for any other progression ideas or critique on mine
Fk all that bro just go in the gym n get it in. Train hard.. try new things.. drop sets, super sets , fast reps, slow reps, high reps, low reps , heavy weight, moderate weight ..you should be doing it all. Don't just do the same sht over and over. Just my opinion and experience..
[QUOTE=naturallysavaGe;1473256331]Fk all that bro just go in the gym n get it in. Train hard.. try new things.. drop sets, super sets , fast reps, slow reps, high reps, low reps , heavy weight, moderate weight ..you should be doing it all. Don't just do the same sht over and over. Just my opinion and experience..[/QUOTE]
How often do you change things up
No two of my workouts are exactly the same. Ofcourse I have staple exercises that I always do for the most part but I don't ever do the exact same thing.. one week I might do mostly cables for back next I might do mostly hammer strength next week I might do a bit of both.. one week I might do lots of drop sets next week I might superset everything(just some examples).. just depends how I feel.. go with the flow..but I also train high volume 6 days a week. Just what I prefer
[QUOTE=naturallysavaGe;1473260301]No two of my workouts are exactly the same. Ofcourse I have staple exercises that I always do for the most part but I don't ever do the exact same thing.. one week I might do mostly cables for back next I might do mostly hammer strength next week I might do a bit of both.. one week I might do lots of drop sets next week I might superset everything.. just depends how I feel but I also train high volume 6 days a week. Just what I prefer[/QUOTE]
I agree with the high volume that's how I train and I like it. I guess I am not sure what kind of volume I should do every workout. I train 5 day body part split, it works for me. How many sets and reps do you generally do
I don't count none of that I just go with the flow bro.. if I'm feeling great feeling strong I'ma take advantage of that.. just go til I've had enough. Ofcourse you're gonna have your good days and your bad days so when you're feeling good make the most of it. I might do 10 sets of bench one day just cause I'm feeling it then go on to do few sets of incline dumbbells then few sets of all different angles with the cables. I usually go into the gym with an idea of what I want to do or accomplish but the rest is just freestyle.
[QUOTE=naturallysavaGe;1473262331]I don't count none of that I just go with the flow bro.. if I'm feeling great feeling strong I'ma take advantage of that.. just go til I've had enough. Ofcourse you're gonna have your good days and your bad days so when you're feeling good make the most of it. I might do 10 sets of bench one day just cause I'm feeling it then go on to do few sets of incline dumbbells then few sets of all different angles with the cables. I usually go into the gym with an idea of what I want to do or accomplish but the rest is just freestyle.[/QUOTE]
Thanks, how do you know how much weight to do next time or just go off of how you feel that day? I think I'm gona try that out so I don't have to overthink and complicate things
Exactly there's no need to over complicate it and that's most people's problem and it can take the love and enjoyment out of it.. but yea just listen to your body. If you're feeling strong roll with it.. Go as heavy as you want push it to the limit. Get a spot and test your 1RM.. if you ain't feeling that strong and just wanna get a pump going do moderate weights and high reps do some drop sets , pyramid sets whatever you're feeling.
[QUOTE=naturallysavaGe;1473264391]Exactly there's no need to over complicate it and that's most people's problem and it can take the love and enjoyment out of it.. but yea just listen to your body. If you're feeling strong roll with it.. Go as heavy as you want push it to the limit. Get a spot and test your 1RM.. if you ain't feeling that strong and just wanna get a pump going do moderate weights and high reps do some drop sets , pyramid sets whatever you're feeling.[/QUOTE]
Thanks man I am defiantly going to start doing this and it will make it fun again without all the tracking. Thanks again
No worries brother best of luck. Get it in.