comments wanted for my current set/reps workout

B

bennos

0
Just started a new set/rep range, I'm doing this for 4 weeks (3 - 4 workouts a week). Just wanted to get some opinions/comments on it.

Each workout will concentrate on one of the king lifts: squats, bench press, chin ups, deadlifts. Then a couple of other muscle groups included into each workout.

Here is 1 session:
1 x 6 squats - heavy
1 x 1 squats - heavier
1 x 6 squats - heavy (a little more then previous 6 rep set)
1 x 1 squats - heavier (a little more then previous 1 rep set)
1 x 12 squats - enough weight to perform all reps
1 x 10 squats - same as above
3 x 15 lunges - enough weight to perform all reps
3 x 15 step ups - enough weight to perform all reps
2 x 10 back extensions - enough weight to perform all reps (I just do body weight)
2 x 10 swiss ball crunches - enough weight to perform all reps

They will all be strength increasing session. I am able to perform 2 reps of the 'heavier' sets. I think 1 rep is a bit of a waste of time. What is the result of doubling the 'heavier' sets?
 
I gather, from this ^^^, that you are trying to gain mass???

If i am correct then you are headed in the right way by lifting heavy. BUT....that rep/set is kind weird'n me out. Jumping around with weights and reps like that seems more dangerous that helpful. Not a "injury" type of dangerous but just....well idk. lol

I, and people i know and trained, have seen VERY good mass gains with rep/sets like 8-6-4-4-1+, or 5-5-5-5-5, or 5-5-5-3-3. All starting light(ish) and ending heavy
 
Excder said:
I gather, from this ^^^, that you are trying to gain mass???

If i am correct then you are headed in the right way by lifting heavy. BUT....that rep/set is kind weird'n me out. Jumping around with weights and reps like that seems more dangerous that helpful. Not a "injury" type of dangerous but just....well idk. lol

I, and people i know and trained, have seen VERY good mass gains with rep/sets like 8-6-4-4-1+, or 5-5-5-5-5, or 5-5-5-3-3. All starting light(ish) and ending heavy
Click to expand...
Yeah, I thought so too. But it is only for 4 weeks so I'm going to see it through and see what happens.

I like the sounds of 86441, going to keep that in mind. My problem is I get bored with the same set/rep range then get lazy and then end up not going to the gym. Changing the set/reps has really helped me stay focused and motivated.
 
ur right. u gotta try something to see if it works. Its like supplements, this one can work wonders for me but not for you and vise versa. Good luck!
 
Excder posted a mass gain routine earlier and I started this thread with a strength routine.

Does anyone else have a routine for strength? I'm after an alternative to mine which has the 1 rep sets, not too keen on them.
 
bennos said:
Excder posted a mass gain routine earlier and I started this thread with a strength routine.

Does anyone else have a routine for strength? I'm after an alternative to mine which has the 1 rep sets, not too keen on them.
Click to expand...

Yeah i guess u can call it a mass gaining routine but it will get you strong. What do you want to gain out of your "strength" routine?
 
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