Light Days vs Heavy Days Weight Difference?

Discussion in 'Fitness & Nutrition' started by erok81, Jun 10, 2007.

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  1. erok81

    erok81 All your canyons are belong to me!!

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    What weight differences do you guys use when you have a light day vs heavy day. The rep and set numbers stay the same and this would be the same exercises twice a week.

    For example...

    Squat (light) 4x10

    then another day

    Squat (heavy) 4x10

    I was thinking maybe 30% less? :dunno:
     
    Last edited: Jun 10, 2007
  2. erok81

    erok81 All your canyons are belong to me!!

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    Okay, how about this instead...

    What is a tennis backhand cable extension?
     
  3. xSteveO

    xSteveO Guest

    if you can only get the light weight 10 times, you can't get the heavy weight 10 times
     
  4. erok81

    erok81 All your canyons are belong to me!!

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    That's why I don't get it, because the reps are the same. :dunno:


    I suppose I could just change the number of reps from what they are supposed to be so the light ones have more and the heavy ones have less.
     
  5. xSteveO

    xSteveO Guest

    ok, lets say your bench max is 405

    light would be 275 until you are tired, good chances around 12-15 reps

    heavy would be 365, probably around 4-5 reps

    you're not going to lift a heavy weight a lot of reps. I train one heavy day (2-5 reps) and one light day (10-20 reps)
     
  6. erok81

    erok81 All your canyons are belong to me!!

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    Sweet, that helps a lot. I'll modify the reps to match around what you said.

    Thanks.
     
  7. erok81

    erok81 All your canyons are belong to me!!

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  8. Skeletor

    Skeletor Guest

    i change the set/rep scheme.... for me, heavy means working up for a shitload of sets from high rep, low weight to low rep, high weight, and reaching a 5RM or less. Then for that same exercise, I go light a couple days later with 3 sets of 8-12 of my maximum weight for that number of reps.


    I'm not sure there's much of a point to squatting 135 for 4x10 if your 10 rep max is 185... it's not really going to challenge your muscles enough.
     
  9. erok81

    erok81 All your canyons are belong to me!!

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    That's what I thought and why I asked. The routine was set up like I posted, same reps/sets for heavy and light. Looks like I just change that part a little then.
     
  10. Skeletor

    Skeletor Guest

    you could also try that scheme and just wait less time inbetween sets when you're doing the lighter weight.



    I've done that before and it was fine :dunno:
     
  11. Hoodoo

    Hoodoo Well-Known Member

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    Do lat pulldowns to put wings on that bitch
     
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