Rep scheme ideas

[stalker23]

I want the benefits of lower reps, but i dont want to lose the volume you get with the higher reps....soi was wondering if this were a good or bad idea


A) work up to a 3RM, then do a 2 x 5 (heavy)

or

work up to 3RM until i fail twice, and then switch to a 3x5, and then switch back and forthwhen i hit failures


OR maybe i should just witch to a form of westside training, with high rep days and ME days....the RE days are to near failure right? as in you set prs...i 'm gunna look that up now

thanks for any help

 

[Cynical Simian]

You can do it even without dedicated high- and low-rep days, although that's a decent option too. Just add 1-3 high-rep backoff sets after your low-rep work sets. So, for example, work up to a 5RM then reduce the weight by an appropriate amount and do backoff sets for something like 8-12 reps.

 

[stalker23]

I want to do that, but im not sure what adding a back off set willl do other than increase the volume and microtrauma int eh muscles... (im training soly for strength, not size) but i want the increased volume for more of an endurence aspect, and so my GPP does go to hell (is that the right word -GPP)


thanks