I've been doing 5 sets of 5 for my squats lately and I kind of like it, but I wanna try something like 3x3 or 4x3 or something like that, really, just to change it up a bit. Maybe incorporate some heavy singles into my workouts. Are there any benefits of doing heavier weight when dieting for a show? Is it more "muscle sparing" than higher volume training? Maybe there are disadvantages? Maybe it's too stressful on the CNS when you're at a deficit and doing cardio and stuff? If it's not that bad, I might try to do that with some other lifts, too.
Maybe it doesn't freaking matter?
Any opinions are appreciated.
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Thread: Lower Reps During Prep
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02-17-2016, 12:50 PM #1
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Lower Reps During Prep
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02-17-2016, 09:01 PM #2
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I have found that higher reps has helped me a lot when prepping for a show. I usually do squats about 3x a week and one of them is a heavy day. For example on my high rep days I'll do squats: 1x14 1x12 1x10 1x8.
On heavy days I'll start at 8 reps and then proceed to go down by two for 4 sets. Find what works best for you! every body is different
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02-18-2016, 05:21 AM #3
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I personally like to stay in the 6-10 rep range for most of the prep and then do higher volume workouts towards the end. My body responds best when I do sets of 8, everyone is going to be different though.
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02-19-2016, 02:21 AM #4
Every rep range has some hypertrophy benefit
Every rep range has some strength benefit
I'm a huge proponent of a DUP approach where your undulating your rep scheme within a given week on a daily basis. There are far too many mechanisms for hypertrophy and far too many fibers to ignore any rep range, not just in prep but year round.advertising not permitted
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02-22-2016, 08:11 AM #5
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02-22-2016, 08:17 AM #6
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Heavy weight will help you maintain muscle assuming you don't get injured and have to rest. Keeping intensity high despite a caloric deficit is something I preach for sure. Varying intensities from session to session has been shown to be very beneficial and most periodization programs are setup that way these days.
One thing I do during prep is a bit of autoregulation where I go in and warm up and based on how I am feeling that day I do either higher or lower intensity, then the next time I train I use the one I didn't the first session. I find this also helps with performance.Contest Prep Coach
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