High rep day and low rep day same week

[Oslo123]

Day 1: Back & Biceps
4x12 barbell row, 3x12 cable row, 3x12 wide lat pulldown, 3x12 t-bar row
4x10 standing straight barbell curl, 3x10 dumbell curl, 3x10 drag curl
.....
Day 3: Back & Biceps [again]

4x6 barbell row, 3x6 cable row, 3x6 wide grip lat pulldown, 3x6 t-bar row
4x6 standing ez bar curl, 3x6 hammer curl, 3x15 preacher curl


With these two workouts in the same week [3 days apart] will combining one day of high rep and moderate weight with low rep but heavier weight training give the best optimal results for mass and strength? Or is there a better approach?

Thanks!

[TheViking1992]

I never stick to just one rep range for one workout... abd you only have 1 day between those two workouts, which would be enough with that amount of volume...

[Oslo123]

I never stick to just one rep range for one workout... abd you only have 1 day between those two workouts, which would be enough with that amount of volume...

I have three days between those. But I was just wondering what is effective, a combination of both high and low reps or just 2 high rep days. The goal is to build a lot of mass.

[TheViking1992]

I have three days between those. But I was just wondering what is effective, a combination of both high and low reps or just 2 high rep days. The goal is to build a lot of mass.

Day 1 High Rep, Day 3 Low Rep... that's 1 rest day between them... where you getting the 3 days from? The best option would be to have a combo of heavy low rep training and lighter high rep pump traing on both days... Although I doubt a split would be the best option for a 5'11 guys weighing a buck fifty...

[omer46]

Look into Kelei Routines push pull legs. On the first 3 days you do heavy and on the other 3 days you do hypertrophy

[Oslo123]

Day 1 High Rep, Day 3 Low Rep... that's 1 rest day between them... where you getting the 3 days from? The best option would be to have a combo of heavy low rep training and lighter high rep pump traing on both days... Although I doubt a split would be the best option for a 5'11 guys weighing a buck fifty...

I'm going with a split because I tried a full body routine and my arms didn't seem to grow. So I started hitting them twice and I am seeing at least some improvement.

Day 1, Day 3 aren't in a "order," if you will. Day 1 is on Tuesday and Day 3 is on the Saturday [with day 2 on Thursday].

So you are suggesting that I combine light and heavy on all days?

How would I go about this? Like a pyramid type? Barbell row start with 12 reps, then 10, 8, 6 with heavier and heavier?

What advantage does this have over a regular one-weight, one-rep (10 or 6) scheme?

Thanks!

[banjoman23]

Google "Daily Undulating Periodization", or DUP. I think that's the concept you're trying to elicit. Varying rep ranges intra-week. For example, let's say you squat, bench, and row 3x/wk. In a DUP protocol you might do 5s one day, 8s another, and 12s the third. You still have to progress the weight over time though, of course. E.G. add 5% per week to each day's weight lifted, ala wave loading. But please don't believe this protocol would contain any "magic" that would produce better gains than straight sets or any other typical structured routine's progression. That's highly doubtful. And I'm also highly skeptical you wouldn't be best off finding a structured beginner routine and just following it. If the last one didn't work, try another. Don't give up though. This game's all about continuing to plug away consistently, over time. Good luck!

[blue9steel]

Heavy/Light routines are a classic. They generally work quite well.