Rep's, sets, wieght and intervals

[ben.stanton1]

Hey guys just a quick hit up about Rep's, sets, wieght and intervals. Whats everyone going for, please provide specific examples aye so i can see wtf your talking about without getting my sketch pad out and let me know what you all think of the routine im on.

Atm im at the gym for (hopefully) no longer then 1h 20 mins, should be less but ive thrown in ab's in my upper body routine instead of lower body and now it goes a bit longer.

I do 6 sets, in reps of 12 then 10,8,6,12,12 with increasing intensity from 5 (from my 1st 12 reps) up to 10 - failure (from my last 12) with 1 min breaks between sets except for my last 12 i go straight from the second last 12 to the last no break and change the excercise but not the weight (then again - change on consideration of exercise). but i do drop weight on second set of 12 (so your 6 set is the heaviest).

so for e.g. if i was doin bi's (just example) i could do dumbell curls 12x10kg, 10x12.5kg, 8x15kg, 6x17.5kg, 12x15kg, 12x30kg (z bar curls or other exercise), hopefully failure on last few reps of the muscle group.

with this routine in a session i could knock out bi's,tri's,chest, shoulders, back and abs in about 80-90 minutes, everything gone to failure (hurting by end hehe nice) and thats done twice a week 5 times a fortnight or so if spaced right.

Now this is a bit of a rip off of Bill Phillips 'Body for life" routine, i did it for about three weeks then had to stop unfortunetly and now just using the routine for my upper body. Now it's working for me, im cutting up and getting bigger, im at a size where i dont want to get muich bigger, just work on endurance and strength aswell as speed power etc etc. But my question is, with the intensity and reps im doin, is this the best (by opinion and documentation) for size? what about endurance whats ppl's opinions and what is everyone actually doin? and what about strength, isnt it smaller reps higher weight the idea of the power/strength by high weight low reps just the idea naturally makes sense, either way, this new guy at the gym could use a little opinion to give me a hand along with my training...

Thanx fellaz
PS Sorry if all this has been brought up before and is documentated, it just seems debatable by everyone.

1 kilogram = 2.20462262 pounds

 

[EnderJE]

Here's my person opinion. Everyone is different. Everyone is right. So, if you want to do this routine or that routine, then try it, document it, and see if it works for you. Forget what everyone else tells you because their experience may not be the same as yours.

Lately, I've just been sticking to compound exercises and dropped arms altogether. I figure that the DL, OHP, and Bench will cover it. I'm also doing the Squat, Leg Press, Barbell Rows and Incline Press. It's all on different days, but those are the only exercises that I'm doing right now.

My sets are 4 x 6 with 2 mins rest and I increase the weight by the minimum amount week over week.

Right now, I'm bored with working out. I'm not eating correctly (my protein / cals are WAY too low) and not sleeping correctly (<7 hours a night). So, I figure that I'd do the program above until I snap out of this latest streak.