switching between rep schemes (3x10, 4x8, 5x5, 6x4, 8x3..)

Discussion in 'Fitness & Nutrition' started by michael, Feb 23, 2007.

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  1. michael

    michael FLORIDA > *

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    Do the accessory/supplementary movements also change, or just the larger compound movements?

    I had been doing 3x8 for a long time and a few (4+) weeks ago switched my big moves to 5x5, looking to drop again maybe 7x3, but I am not sure if the change is supposed to be limited to just the big movements or if everything changes...

    any insight would be appreciated. Thanks.
     
  2. JeremyD

    JeremyD New Member

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    Who gives a fuck (with all due respect).:fawk:

    Take the ammount of reps x ammount lifted with your heaviest working set(s). Thats the total poundage moved. So long as next week you total MORE than the week before regardless of the rep range, you are making progress.

    I do think switching up rep schemes can be beneficial when you are in a slump. Most good programs account for this. The body stagnates after a while of the same sets x reps x weight...
     
  3. michael

    michael FLORIDA > *

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    Well, I was just thinking that it's also a great way to help drop fat and lean up.. it creates a 'metabolic disturbance' by switching the scheme and typically lends itself to increase strength, mass and lowering of bodyfat.

    I get that I wanna move more weight, I just wanna know if I should be changing everything.. seems it'd be weird to do 7x3 for db curls or tricep pushdowns.. bb rows I can understand, deads, squats, etc.. but like calf raises and shit?
     
  4. JeremyD

    JeremyD New Member

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    Shortening the rest perioid also will help metabolism as well.

    Some exercises are better suited to some rep ranges than others. Obvisouly doing db hammer curls in doubles and singles is alot less useful then benching would be in doubles are singles. The only thing I would drop reps lower than 5-8 is for HEAVY compound movements (ie., bench, squat, dl).
     
  5. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    Lower reps are less metabolic than higher reps. You can think of the neural-metabolic continuum with 1RMs at the neural end and pure cardio work at the metabolic end.
     
  6. michael

    michael FLORIDA > *

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    doesnt merely switching what your body is used to create a metabolic disruption that would increase calories being expended? (going back to the efficiency of lifts through CNS adaptation)
     
  7. MaineSucks

    MaineSucks OT Supporter

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    dude you're a 180 fucking pounds. stop worrying so much about minor shit.


    ohhhhh look big words. CNS adaptation... metabolic disruption. Christ Almighty. You think Kaz based his training on whether or not his CNS was adapted to some certain movement? You think Arnold worried about the metabolic disruption from changing sets and reps? No. they lifted heavy shit for as many reps as they could. then they put more weight on and lifted it for as many reps as possible. they ate. they slept. They did conditioning/cardio when necessary. This process was repeated until desired results came.
     
  8. ~stangzorized~

    ~stangzorized~ New Member

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    this post needs to be fucking stickied.
     
  9. GOGZILLA

    GOGZILLA Double-Uranium Member

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  10. stevogabe

    stevogabe OT Supporter

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    .
     
  11. jokka

    jokka OT Supporter

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    this post deserves an applaud from brolybull

    [​IMG]
     
  12. Formz

    Formz Hipster Santa OT Supporter

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    :bowdown:

    It's one of those freaks that lack some specific genetic thing... or something... fuck I can't remember what its called. :rofl:
     
  13. Jay

    Jay My shit don't stink

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    incredible post.
     
  14. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    What the fuck are you talking about? The thread I made was about modes of CARDIO and had nothing to do with the CNS or lifting.
     
  15. GOGZILLA

    GOGZILLA Double-Uranium Member

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    myostatin
     
  16. Genghis.Tron

    Genghis.Tron New Member

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    Myostatin
     
  17. jokka

    jokka OT Supporter

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    only 1 human being had no mystatin. He was form germany. He must be a freak
     
  18. michael

    michael FLORIDA > *

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    doesnt teh same type of thing apply to lifting though? which is why there's periodization?
     
  19. michael

    michael FLORIDA > *

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    edit: not even going to start with you. i've obviously done something to piss you off lately, or maybe you're just on the rag
     
  20. michael

    michael FLORIDA > *

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    :eek4:

    nigga has bigger quads than me
     
  21. michael

    michael FLORIDA > *

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    mini jay cutler
     
  22. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    Maybe you should stop saying stupid shit such as lowering your reps will help you lose fat. Have you been reading Waterbury?
     
  23. michael

    michael FLORIDA > *

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    i'm not saying that it happens, I'm asking a question -- perhaps you're having a problem differentiating between the two.

    I was asking you (you were the intended target of the thread) if I understood correctly what I read in the Cosgrove book about changing rep schemes (either up OR down) will help you to lose weight because of the shock/change to your 'typical' routine.

    I can't quote it exactly, but it said, "try lowering to something like 5x5 from your 3x12 and I am willing to bet that not only will your strength go up, but that you'll actually become more lean. Then switch to 8x3 and I bet you'll lose even more fat."

    I thought that it might have something to do with the same type of 'efficiency' you create frmo the same method of cardio (like your other thread).. dont know where all the hostility in this thread came from, jesus christ
     
  24. ccrooks

    ccrooks New Member

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    going right into my sig
     
  25. ccrooks

    ccrooks New Member

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    there it is
     
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