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  1. #1
    Registered User dairycorncarne's Avatar
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    Mixing rep ranges within same session?

    Apologies if this is a dumb question. I’ve read and seen vids from certain fitness youtubers (eg. alpha destiny) that mixing rep ranges that are too far apart within the same session can impede adaptations. For example, doing heavy singles followed by multiple sets of 15 can impede the strength adaptations of the single due to recruitment of different motor patterns.

    As a result, it’s recommended to instead have heavy/intensity and light/volume days as opposed to mixing the two within the same session. Is there any truth to this? Thanks
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    Registered User coachcalande's Avatar
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    Nope. 20-3 for example, no worries.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

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  3. #3
    Registered User BeginnerGainz's Avatar
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    I do a main work set: 10-12 for quads, 6-8 everything else

    Then a back off work set: 15-20 for quads, 10-12 for everything else

    Each set either to failure or within a rep or so if it, depending on the movement
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  4. #4
    Registered User pondman's Avatar
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    Depends on your goals. What are you trying to accomplish?

    For leg day, I usually do 5 X 5 squats, 4 x 12 leg curls & extensions, 3 x 20 leg press, and then 4 X 12 straight legged deadlifts. I try to keep it to no more than 5 lifts per day. Some muscle groups require really heavy work, while others such as shoulder need lighter volume. There is too much Bro on youtube. Do what you like to do and find a program that motivates you.
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    Registered User safcpaul's Avatar
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    Nothing wrong with mixing rep ranges. I'll usually do a set of 3 then drop weight and do a set of 5 or 6 and then I'll drop again and do a set of 10. Aslong as your progressing it doesn't matter how you do it
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    Unregistered User MyEgoProblem's Avatar
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    Doesn't matter.

    You can undulate daily ranges, weekly or not at all..
    You can wave or block it.

    Or just Mix away if you enjoy it.
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