combining heavy and light lifting...

[JohnRobHolmes]

if one was to combine two light (bodyweight) pushups/dips/overhead pressing days and one heavy pushing day (bench/ weighted dips/ overhead presses) into a 7 day schedule, what would be the outcome?

========================================================|
m- bodyweight pushing, abs
t- weighted pullups, db rows (5x5 routine)
w- off
th- bodyweight pushing, abs
fr- squat/deadlift, sldl, abs (5x5)
sat- bench, weighted dips, overhead press (5x5)
sun- off

the bodyweight days can be as light as necessary to accomodate recovery, but will otherwise just be 5, 8, or 10 rep sets. the time can be spent jumpin on a trampoline and flipping as well to let the arms rest.
========================================================|

what would this get me? more strength and faster size growth? faster strength gain and less size? impossible to tell? assume burnout wont happen

 

[LeanMeanHockeyMachine]

It would probably just give you more muscular endurance and maybe better strength, but not better size. Correct me if I'm wrong

 

[ghettostudmuffin]

FOCUS Danielson! That is all I have to say.

 

[mcr]

I think it would work well. Active recovery can be very useful, as long as you use the bodyweight days as active recovery and you don't try to break any of your records with it. If you try it, let us know how you get on.

But if that's you in your avatar, I don't think this routine will stop you looking like that bro, sorry.

 

[Allon]

Come on guys, I think combining light weight and heavy weight even on the same day is overall good. Am thinking about this more and more lately and I am definitely thinking of going this way once I finish my HST cycle.
Endurence is as important as strength.

I think apart from warm up sets that should be relatively easy, working sets of 5-8 rep range plus 1-2 working sets of 15-30 rep range would be a good way of doing it.

More specifically, lets say I am doing chest that day.

warm up
bench heavy set 2-3 sets
incline DB heavy 1-2 sets
Flies heavy 2-3 sets
Dips heavy 1-2 sets

then 1-2 high rep sets of one of the above exersizes changing the high rep set exersize each time. (Alternating each week)

Apart from being a burn out set which I know we might say is either good or bad, at least it would be light weights and high reps for endurence so I would have that covered.

Ok, now tell me whats wrong with that

I am sure there are many reasons....

 

[Allon]

Ok, I see now I slightly misunderstood the point of this thread... sorry Jon...
Specifically with adding it as extra days I agree with mcr but please explain your choice of exersizes. There doesn't seem to be much variety on the light weight days and you have abs two days in a row...

 

[JohnRobHolmes]

theres not much varaiety because there is no equipment except some hanging rings at tumbling (where my light days would occur). abs two days in a row, not too big a deal for me yet. im still learning how to use my abs right.

i think im gonna totally forget mondays and thursdays as "light training days" and just lift on those days too. what i was trying to avoid was overuse and burnout, but i think i answered my own problem when i stated that the bodyweight days could be as light as necessary for recovery.

to clarify, i go to gymnastics on monday and thursday nights, but i am no gymnast. its more of a soft floor and trampoline have fun with the ladies thing. ill just use the time to jump over things and flip (as i should be doing instead of pushups and other nonsense)

FOCUS!! on lifting in the gym, thats where the numbers go up.