Reply
Results 1 to 10 of 10
  1. #1
    Registered User GoldenEraMuscle's Avatar
    Join Date: May 2019
    Posts: 9
    Rep Power: 0
    GoldenEraMuscle has no reputation, good or bad yet. (0)
    GoldenEraMuscle is offline

    Repeating sessions

    Is session variation within the week (eg upper a / upper b) really really significantly important for muscle growth and strength gains? I know that it is benefitial now that Im an intermediate lifter, I know Id be giving up some optimality, but if I enjoy the simplicity of repeating the same upper/lower sessions twice in the week, will I still see 70%?, 80%?, 90%? of the gains? Im also aware of and within the general guidelines of 2x per week frequency 10-20 sets per muscle per week 5-30 reps @6-10 rpe. Im also still training each muscle group with 2 different exercises at different angles with different rep ranges within the session so there is some variation
    Reply With Quote

  2. #2
    Registered User WolfRose7's Avatar
    Join Date: Jun 2016
    Location: United Kingdom (Great Britain)
    Age: 28
    Posts: 10,790
    Rep Power: 50252
    WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000)
    WolfRose7 is offline
    It's really really hard to put numbers on this.

    If you really don't like variation then that will probably have more negative impact than doing what you want to do
    5 day full body crew

    FMH Crew, Sandbagging Mike Tuscherer Wannabee
    Reply With Quote

  3. #3
    Registered User GoldenEraMuscle's Avatar
    Join Date: May 2019
    Posts: 9
    Rep Power: 0
    GoldenEraMuscle has no reputation, good or bad yet. (0)
    GoldenEraMuscle is offline
    Originally Posted by WolfRose7 View Post
    It's really really hard to put numbers on this.

    If you really don't like variation then that will probably have more negative impact than doing what you want to do
    Yeah I understand it will be impossible to say 'yeah you'll get 85% of the gains'
    I dont understand what you meant in the second part
    Im not against variation its just I enjoy performing my go-to exercises so much that I dont want to not do them when I train
    Reply With Quote

  4. #4
    Registered User WolfRose7's Avatar
    Join Date: Jun 2016
    Location: United Kingdom (Great Britain)
    Age: 28
    Posts: 10,790
    Rep Power: 50252
    WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000)
    WolfRose7 is offline
    Originally Posted by GoldenEraMuscle View Post
    Yeah I understand it will be impossible to say 'yeah you'll get 85% of the gains'
    I dont understand what you meant in the second part
    Im not against variation its just I enjoy performing my go-to exercises so much that I dont want to not do them when I train
    What about very close variations of those.
    Example
    High Bar Squat - high bar pin squat.

    I'm just saying doing **** you don't like is a bigger detriment than not being optimal.
    5 day full body crew

    FMH Crew, Sandbagging Mike Tuscherer Wannabee
    Reply With Quote

  5. #5
    Registered User air2fakie's Avatar
    Join Date: Jul 2019
    Age: 51
    Posts: 3,488
    Rep Power: 8319
    air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000)
    air2fakie is offline
    Originally Posted by GoldenEraMuscle View Post
    Is session variation within the week (eg upper a / upper b) really really significantly important for muscle growth and strength gains?
    If you're happy with your muscle and strength gains without variation, then it's not important at all.
    Reply With Quote

  6. #6
    Registered User GoldenEraMuscle's Avatar
    Join Date: May 2019
    Posts: 9
    Rep Power: 0
    GoldenEraMuscle has no reputation, good or bad yet. (0)
    GoldenEraMuscle is offline
    Originally Posted by WolfRose7 View Post
    What about very close variations of those.
    Example
    High Bar Squat - high bar pin squat.

    I'm just saying doing **** you don't like is a bigger detriment than not being optimal.
    Apart from the fact I squat and press from oly stands, stuff like pins and bands etc just put me off with the added complexity I just like to train pretty old school and basic , maybe its closed minded of me, but Im being honest with what I like

    Maybe I could just vary rep range?

    Squat & Press for 5's one day, 8's the other day
    Dips & Pullups weighted one day, bodyweight the other day
    etc
    Reply With Quote

  7. #7
    Unregistered User MyEgoProblem's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Posts: 6,282
    Rep Power: 55674
    MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000)
    MyEgoProblem is offline
    Never changing either

    ... Variation Or Rep range (includes Intensity)

    It Will lead to more over use injuries, quicker burn out (need to deload) boredom and stagnating progress...

    I can't do the same lift variation without changing pretty drastically the rep range for more than 5 sessions without stagnation or even worse the lift regressing and me feeling beat the f up..

    Im currently on 3 week waves.

    EDIT
    Originally Posted by GoldenEraMuscle View Post
    Apart from the fact I squat and press from oly stands, stuff like pins and bands etc just put me off with the added complexity I just like to train pretty old school and basic , maybe its closed minded of me, but Im being honest with what I like

    Maybe I could just vary rep range?

    Squat & Press for 5's one day, 8's the other day
    Dips & Pullups weighted one day, bodyweight the other day
    etc
    Yes!... That would certainly work!

    Have a quick Google for "dup" xD
    Bench for pecs crew
    .
    FMH crew - couch.
    Reply With Quote

  8. #8
    Registered User GoldenEraMuscle's Avatar
    Join Date: May 2019
    Posts: 9
    Rep Power: 0
    GoldenEraMuscle has no reputation, good or bad yet. (0)
    GoldenEraMuscle is offline
    Originally Posted by air2fakie View Post
    If you're happy with your muscle and strength gains without variation, then it's not important at all.
    Its too soon to tell, Ive only just returned to this having been using more variation for the past year
    Reply With Quote

  9. #9
    Registered User GoldenEraMuscle's Avatar
    Join Date: May 2019
    Posts: 9
    Rep Power: 0
    GoldenEraMuscle has no reputation, good or bad yet. (0)
    GoldenEraMuscle is offline
    Originally Posted by MyEgoProblem View Post
    Never changing either

    ... Variation Or Rep range (includes Intensity)

    It Will lead to more over use injuries, quicker burn out (need to deload) boredom and stagnating progress...

    I can't do the same lift variation without changing pretty drastically the rep range for more than 5 sessions without stagnation or even worse the lift regressing and me feeling beat the f up..
    Is that not because youre moving a lot more weight and being advanced
    Reply With Quote

  10. #10
    Unregistered User MyEgoProblem's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Posts: 6,282
    Rep Power: 55674
    MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000)
    MyEgoProblem is offline
    Originally Posted by GoldenEraMuscle View Post
    Is that not because youre moving a lot more weight and being advanced
    Nope.
    My gf is the same way moving a lot less.

    Are are my main lifting circle.

    1week either way. 4/5 are the most common. 3 & 6 are a little less common.
    #bondarchuck.

    But please see last post. I edited
    Bench for pecs crew
    .
    FMH crew - couch.
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts