Thoughts on this rep/set scheme?

Discussion in 'Fitness & Nutrition' started by houseofdon, Mar 10, 2006.

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  1. houseofdon

    houseofdon Simplify Moderator

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    I know I've gotta switch my routine up, so I talked to one of my broly friends whom I trust. Here's what he said he did all through highschool football/bball and then when he was playing basketball in college. The kid is a pretty impressive specimen. Very good combination of mass, strength, conditioning and definition :)mamoru:).

    Anyways, he said that this is how he always breaks down his compound lifts. Accessory lifts aren't a big concern.

    Week 1: 3x10
    Week 2: 5x5
    Week 3: 12,7,7,3
    Week 4: 5,4,3,2,1

    How does that sound to you guys? I like that it's definitely heavy-centered, but not exclusively, and I also like maxing once a month to guage progress.
     
  2. lif

    lif New Member

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    So... im assuming that

    Week 1: 70% of 1 RM for 3X10
    Week 2: 80-85% of 1 RM for 5X5
    Week 3: Working up to a heavy 3 RM
    Week 4: Working up to a heavy 1 RM.

    If this is the case ... why not, keeps your muscles guessing, which keeps them growing, see how it goes for you.
     
    Last edited: Mar 10, 2006
  3. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    Athletic/Strength block for a very efficient nervous system
    Week 1: 3 x 5 (80-85% of max)
    Week 2: 3 x 5 (80-85% of max), 3 x 4 (85-90% of max)
    Week 3: 3/2/1/3/2/1 (90% / 95% / 100% / 92% / 97% / 102%)
    Week 4: 3 x 3 (85-90% of max) for the first 4 days, test on the 5th day


    Athletic/Strength block for a lesser nervous system
    Week 1: 3 x 8 (77-82% of max)
    Week 2: 3 x 8 (77-82% of max), 3 x 4 (85-90% of max)
    Week 3: 5/3/2/5/3/2 (85% / 90% / 95% / 87% / 92% / 97%)
    Week 4: 3 x 6 (80-85% of max) for the first 4 days, test on the 5th day

    Bodybuilding block for fast-twitch dominant/easy gainers
    Week 1: 3 x 8
    Week 2: 3 x 8, 3 x 6
    Week 3: 7/5/3/7/5/3
    Week 4: 2 x 6, 2 x 3

    Bodybuilding block for mixed fibers/average gainers
    Week 1: 3 x 10
    Week 2: 3 x 10, 3 x 8
    Week 3: 8/6/4/8/6/4
    Week 4: 2 x 8, 2 x 5

    Bodybuilding block for slow-twitch dominant/hard gainers
    Week 1: 3 x 15
    Week 2: 3 x 12, 3 x 10
    Week 3: 10/7/5/10/7/5
    Week 4: 2 x 10, 2 x 6
     
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