how does everyone lift when on?

[sixfoot2whiteboy]

what do u guys use as far as reps, sets, training %..ive was using low reps and 4-8 and went heavy as i couldand did well but seem to plateau on that....what do you suggest to mix things up..i was thing german volume training 60% 10 reps 10 sets and i excercise per body part, i never really tried volume training of any kind any suggestions???

 

[Demonix]

I'm gonna switch to 5x5 - heard its good while on.

 

[DaPit26]

volume training is decent except it leads to overtraining so i would stay away from that. I just started the WESTSIDE style and my bench went from 345 to 355 in about 2 weeks! Switch up your routines all the time to shock your muscles and to stimulate new muscle fibers. try benching twice a week. go heavy then go light and the next week just hit inclines real hard... do what works!

 

[organon250]

I agree mixing it up is hella good I have been doing benchwork on chestday and then reverse grips and close grips on the day I go heavy on tri's and have noticed good results. Its kinda different for everyone my lifting bro hates the reverses they aggravate his shoulder so just play around with a few different excercises, sets, reps and see what works best but changing it up is good kinda along the lines of the Dave draper instinctive principle.

 

[Apexx]

On and off I usually switch from 5x5 to sets with higher reps from week to week.

 

[psychedout]

I lift the same on while off. However, immediately after a cycle I reduce volume/intensity until my natural test levels return to normal.

 

[WannaBeBig72]

On and off I usually switch from 5x5 to sets with higher reps from week to week.[/QUOTE

With 5x5 you're basically hitting every body part Monday/Wednesday/Friday? What if you're still sore from Monday's workout and you try to do chest on Wednesday? I'm thinking about trying 5x5 but am kind of confused by it...

 

[Boston Strangler]

pyramid to 1 rep a lot......either that or i'm going low reps high weights a lot, almost maxing out towards the end of each cycle.....works best for me

 

[mts198]

i stay in the 8-12 rep range 3-5 sets
i throw in some negitives and partial reps also

 

[mendo]

Its all about intensity and variation. I'm a strong believer in time-under-tension. Explosive concentrics...slow eccentrics. I never hit the weights for more than an hour at a time. I do short pyramids and always mix it up: 4-6 rep worksets for a few weeks, 8-12 rep worksets for a few weeks, volume, 5x5s, negatives, play with the rest intervals, etc. Always keep your muscles guessing...

 

[ryno9000]

5X5? is that per muscle group or per exercise for that muscle group? The first seems kind of low, and if it is the second, then how many 5X5's do you do per major muscle group (legs, chest, back...)

 

[ruggermu]

5X5? is that per muscle group or per exercise for that muscle group? The first seems kind of low, and if it is the second, then how many 5X5's do you do per major muscle group (legs, chest, back...)

Go over to the weight lifting forum. You will find everything you need to know under madcow's variation of the 5x5. Haven't tried it myself but many here say good things about it.