Is it better to max out

[S.W.A.G]

then to work lighter weights and do complete sets..

[DEEPER KEMICAL]

then to work lighter weights and do complete sets..

max out as in how? 1 rep max?

[S.W.A.G]

max out as in how? 1 rep max?

no like 6...

[DEEPER KEMICAL]

no like 6...

6 sets of 1 rep max?

1-1-1-1-1-1

or 1 set of 6?

1 x 6

[S.W.A.G]

3 sets of 6.. max


my boy says do lighter at sets of 10 or 12

[LittleBouncer]

6 reps is more of a complete set with power lifts and explosive lifts than 10 or 12 in my opinion to gain power anyway

[DEEPER KEMICAL]

6 reps is more of a complete set with power lifts and explosive lifts than 10 or 12 in my opinion to gain power anyway

I agree. 6 is a good amount to build muscle and strength.

[LittleBouncer]

I agree. 6 is a good amount to build muscle and strength.

5 is actually the optimal number for building muscle ande strength, but throw in those high rep days for endurance

[DEEPER KEMICAL]

5 is actually the optimal number for building muscle ande strength, but throw in those high rep days for endurance

5x5 is such a perfect number lol. 6 is thrown in for good measure.

[VIGOROUSJONESY]

i rotate each week different
found this to work the best with me
heavy weeek
rep week
shock week

[DEEPER KEMICAL]

i rotate each week different
found this to work the best with me
heavy weeek
rep week
shock week

hmmmmmm sounds verrrrrrrry familiar.

P/RR/S

[VIGOROUSJONESY]

hmmmmmm sounds verrrrrrrry familiar.

P/RR/S

whats it a crossfit thing I spoke on this a long time ago i like it writing up a few programs now for the people

[DEEPER KEMICAL]

whats it a crossfit thing I spoke on this a long time ago i like it writing up a few programs now for the people

nah not a crossfit thing at all. its a bodybuilder protocol which is

power week (>5 reps, only compound movements)
rep range week (4-6, 7-9, 10-12, 13-15, compound plus isolation)
shock week (all supersets, strictly machines)

am i right? i did this a while back. kept the workouts interesting

[D- Maz]

Deeper do u look like the Hulk?

[VIGOROUSJONESY]

nah not a crossfit thing at all. its a bodybuilder protocol which is

power week (>5 reps, only compound movements)
rep range week (4-6, 7-9, 10-12, 13-15, compound plus isolation)
shock week (all supersets, strictly machines)

am i right? i did this a while back. kept the workouts interesting

BINGO
your right on
YESSSSSSSSSS a trainer friend of mine swears by this is great doesnt burn u out by goin heavy all the time

PRRSTraining.com - Power - Rep Range - Shock

ATTITUDE ADJUSTMENT
I am amazed at how many people I see in the gym literally “sleep walking” through their workouts. I am equally astounded by how many people spend half their time jabbering on the phone, reading the paper, or gossiping with fellow members. Why even go to the gym if this is how you plan on spending your time? You can just as easily take a nap at home or go to your local coffee shop and read, talk on your phone, and hit on the cute waitress.

Funny thing is, these are often the same people that complain they aren’t gaining any muscle or losing any fat even though they are on the latest and greatest wonder supplements on the market. Do they even have a clue what is truly going on? Do they realize that of the 2 hours they spend in the gym they are probably only doing about 10 minutes of true productive work? Answer…no, they don’t! You know how I know this? These same guys are the ones that come up to me and ask me why they cannot grow. When I ask them if they are training hard and eating right they unequivocally assure me they are busting their butt in the gym and eating “tons” of good food. I truly enjoy watching their reaction when I tell them that I see them EVERYDAY wasting countless time in the gym and barely breaking a sweat. And when it comes to diet, upon further inspection I always find out that what they consider “tons” of good food is actually not enough to feed my big toe and the food THEY DO eat is mostly garbage. Hey guys, just because you drink a protein drink once per day, you do NOT have your nutritional bases covered!

Does it sound like I’m ranting? Do I seem a bit angry? Well, I am! If you are going to go to the gym and expect to get 100% out of it, when you only put 10% into it than please don’t bother…and especially, don’t BOTHER ME about it. Take a good look at yourself and what you truly want out of your efforts. If you really want a better body than get an attitude adjustment and put in the effort it takes, both in the gym and at the table, to make it happen. The good things in life do not come easy. If having a great physique was simple to achieve then everyone would have one. If you want a special body, realize its going to take a special effort! Now stop whining and start kicking some ass in the gym! Plan out your 6 high protein meals per day and eat them on a consistent basis. Take your basic supplements and stop looking for that “magic pill.” Finally, get some good sleep each night.

Do these things and watch your body change for the better on a daily basis. Or, go to the gym, talk on you cell and pretend you are accomplishing something. Just do me a favor and stay out of MY way. I have some real work to do!

---------------------------------------------------------------------------------------------------------------------------------

Everyday I am asked by fellow weight training fanatics, “Why can’t I grow anymore?” Although the answer to this question can be quite complex and be the result of many factors, I often find the following commonality amongst those that have “hit the wall” on muscle growth: They use the same rep range week in and week out! While it is largely accepted that 1-5 reps build strength, 6-12 reps builds size, and 13 –20 reps build endurance (or in the case of the truly ignorant…definition), this is far too broad a generalization and also, not entirely accurate.

While muscle fibers are basically broken up into two categories, fast and slow twitch, it is important to remember that there are several sub-types of each of these fibers…a few of which share some of each others characteristics. It is true that fast twitch fibers have the greatest capacity for muscle growth, but unless you fully tax ALL available muscle fibers you will never succeed in reaching your potential! Further, if you only utilize one basic rep range, your body will adapt to that specific form of stress and begin to become non-responsive to your efforts. YOUR BODY IS AN ADAPTIVE MACHINE!

It should also be noted that muscles get larger through other mechanisms aside from actual fiber hypertrophy. Higher repetitions can increase capillary beds and enhance the ability of your cells to store more nutrients, which can actually “swell” their size.

While this little lesson in physiology can go on quite a bit longer I’d rather you focus on the take home message here: Vary your rep ranges. While the majority of your sets should fall in a range of 7-12 reps, your program should also include lower rep sets (3-5) and higher rep sets (12-16). This is something that can be done within the structure of each workout or can be done in a “periodized” fashion. My preference is to get the unique “feel” of each rep range within the same workout. The way that a 3-5 rep set makes your muscle feel is entirely different from how a 12-16 rep set feels. The pump you get from this type of training is outrageous and plateaus rarely occur because you are constantly changing the stimulus. Here is a sample chest workout:

-Bench press…3 x 3-5

-Incline dumbbell press…3 x 6-9

-Incline flye…2 x 7-12

-Cable crossover…2 x 13-16

So, if you are feeling stale and failing to get much out of your workouts, try throwing off your muscles and CNS a little with some new stimuli in the form of varying rep ranges. You’ll be glad you had a rep range revelation!

[DEEPER KEMICAL]

Deeper do u look like the Hulk?

haha i hope not.

jonesy fits the profile better

[VIGOROUSJONESY]

haha i hope not.

Jonesy fits the profile better

haaaaaaaaaaaa

[Uncle Vito]

i rotate each week different
found this to work the best with me
heavy weeek
rep week
shock week

I do the same except on monthly basis. 1 month I'll keep the reps anywhere between 1-8, then the next i'll go 6-10, then 10-15.