Ideas on a possible training change I am thinking about.

[Chrisco915]

Okay.............I have been HIT training for quite some time and had great success. But........I was talking to a friend of mine that ws a big BB in the 80s, is a personal trainer at our gym and runs a Crossfit class. we were just babbling about training principle and reps ranges when we both started in on varying rep ranges for growth stimulation. Anyway we talk about mixing up reps for different fiber stimulation and i started thinking about trying something a little different for me training wise.

My usual training week goes like this:
Chest/Bis
Legs
Off
Shoulders/Tris
Back
Off
Repeat

Again the usual Yates training priciple applied usually. But.........how about just rep range workouts...? Like so....

Chest/Bis - 3 x 15-20
Legs - 3 x 10-12
Off
Shoulders/Tris - 3 x 6-8
Back - 3 x 15-20
Off
Chest/Bis - 3 x 10-12
Legs - 3 x 6-8
Off
Shoulders/Tris - 3 x 15-20
Back - 3 x 10-12
Off
and so on....

So the sets would be on a three day cycle while the bodyparts remain on a 4 day cycle thus each body pary would continually have rep range changes.

Anyone ever try this?

 

[b fold the truth]

My problem with this is...

What if you show up on a high rep day and just feel freaky strong like you could use really heavy weights?

What if you show up on a lower rep day and you feel like crap and should have made it a higher rep day?

I go to the gym and train by feel. If I feel really strong then I'll go heavy. If I'm not, I'll go lighter or cut my rest times in half.

Vary your reps, your weights, angles, exercises, rest times, etc...ALL THE TIME for maximal growth.

 

[Chrisco915]

i never really thought about it that way. i have been doing HIT for so long.....if I "feel like crap"..........I do it anyway. I don't vary my workouts by feel......maybe the weights..........but never the rep ranges and exercises.

 

[b fold the truth]

I was just throwing it out there. I think that you have a good idea in principle for sure. I might even vary it more and make it 2 week variations such as: 12-15 one week and 5-8 the next. 5-8 is "high rep" for me most of the time anyway...lol. I've actually been doing a lot more rep work lately and I did grow for a while when I started it. Spent a lot of time being sore, my CNS was never drained, but it didn't do anything positive for my strength. For me it is good to do a CNS heavy week and then maybe a higher rep week when I feel run down.

 

[Chrisco915]

That sounds like a possibiliy too..........I actually have an old workout that does just what you are talking about. May be time to resurrect it.

 

[ironwings]

Okay.............I have been HIT training for quite some time and had great success. But........I was talking to a friend of mine that ws a big BB in the 80s, is a personal trainer at our gym and runs a Crossfit class. we were just babbling about training principle and reps ranges when we both started in on varying rep ranges for growth stimulation. Anyway we talk about mixing up reps for different fiber stimulation and i started thinking about trying something a little different for me training wise.

My usual training week goes like this:
Chest/Bis
Legs
Off
Shoulders/Tris
Back
Off
Repeat

Again the usual Yates training priciple applied usually. But.........how about just rep range workouts...? Like so....

Chest/Bis - 3 x 15-20
Legs - 3 x 10-12
Off
Shoulders/Tris - 3 x 6-8
Back - 3 x 15-20
Off
Chest/Bis - 3 x 10-12
Legs - 3 x 6-8
Off
Shoulders/Tris - 3 x 15-20
Back - 3 x 10-12
Off
and so on....

So the sets would be on a three day cycle while the bodyparts remain on a 4 day cycle thus each body pary would continually have rep range changes.

Anyone ever try this?

I just finished up 6 weeks of that same type of training except I had 6 days of training but it worked great and I had fantastic results.

 

[Chrisco915]

I just finished up 6 weeks of that same type of training except I had 6 days of training but it worked great and I had fantastic results.

That is good to hear. My shoulders and knees are starting to really bother me and I think some intense high, medium and low rep interchangable workouts might help.

Oooooooor..maybe I'll just shoot a bunch of deca and be done with it.

 

[ironwings]

That is good to hear. My shoulders and knees are starting to really bother me and I think some intense high, medium and low rep interchangable workouts might help.

Oooooooor..maybe I'll just shoot a bunch of deca and be done with it.

It helps...

 

[Chrisco915]

It helps...

I don't know.....the 20 reps on shoulder exercises feels pretty darned good......LOL. Should I just lie to myself to justify the deca???....LOL.