i was reading some article by layne norton and the guy says that yo can mix in the same workout the low reps for strenght example 5 reps ,moderate reps 6-12 for size(hypertrophy) and high reps 15 ... for the "pump" . ithink that for me is a good idea beacuse i want to get stronger and gain muscle mass what do you guys think of this type of workout.
12-21-2007, 12:49 PM #1
is a good idea to combine low reps, moderate and high reps in a workout?
Last edited by erik22; 12-21-2007 at 01:26 PM.
12-21-2007, 01:13 PM #2
12-21-2007, 01:45 PM #3
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12-21-2007, 02:48 PM #4
Do what I used to do and still do kinda. Go 5x5 for the compound exercises like bench squat deadlifts and do an isolation exercise for each muscle in the range of 8-12 progressively increasing the weights like 12/10/8/6 etc etc. Good luck.ئەنسیکلۆپێدیایFlorida Gators Crewئەنسیکلۆپێدیای
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12-21-2007, 02:59 PM #5
12-21-2007, 03:16 PM #6
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12-21-2007, 03:24 PM #7
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food for thought...can't find the thread, here's the text:
On my off hours, I've been tagging along with one of the detectives I gotten to know from work (for experience). He and his team are a group of 6, and their job is to execute warrants all night long. Now this guy is only about 5'10 maybe 175 lbs, but I've seen him him action and he is very powerful. I got to talking with him about his workout routine, he wrote it down, it goes as follows:
Bench Press: 4 sets of 3
Dumbbell Press: 8 sets of 15
Push-Ups: 3 sets to failiure
Close Grip Bench: 4 sets of 5
Dips: 8 set of 15
Bent Over Rows: 4 sets of 3
Cable Rows: 8 sets of 15
Pull-Ups: 3 sets to failure
Barbell Curls: 4 sets of 6
Incline Curls: 3 sets of 12
Military Press: 4 sets of 5
Arnold Press: 5 sets of 15
Squats: 4 sets of 3
Deadlift: 2 sets of 5
Hindu Squats: 1 set to failure
He runs 5 miles on Tuesday and Saturday
He is 46 years old, very fast, and very strong."Suffer the pain of discipline or suffer the pain of regret."
Training regularly but no progress?
You need one or more of these: more food, more weight, more reps or more rest.
Check out: www.muscleandbrawn.com
12-21-2007, 06:56 PM #8
I think its a good idea for overall development. Obviously you could also just concentrate on one range per workout if u wanted to.
I sort of like this general formula, say for 3 exercises for a bodypart
1) compound or basic exercise for low reps with 2:00 rest between sets. Reps done explosively with full lockout. 3-4 x 1-6
2) compound or iso for 3x6-10, 90 secs rest
3) iso for 3x10-12, 60 secs rest, continous tension (no lockout)
push press 4x3, 2:00 rest between sets
rainbow press 3x8-10, 90 secs rest
cable side laterals 3x10-12, 60 secs rest
paused incline bb bench 4x5, 2:00 rest
flat db bench 3x8-10, 90 secs rest
pek dek 3x12, 60 secs rest"Humility comes before honor"
12-21-2007, 07:00 PM #9
sometimes u can also vary within one exercise. for example th eother day I did a bunch of sets of incline bb presses. I was sort of following a sheiko powerlifting routine so I paused every rep and exploded up. It was basically a big pyramid workout but on the way down I switched and did "bodybuilder style" reps where I didnt lockout and I barely touched the chest so it was continous tension on the pecs. That way I hit the power and also the pump.
It MAY be better to just hit two ranges per workout so as to not give the body too many different things to adapt to at once."Humility comes before honor"
12-22-2007, 12:18 AM #10