Full body workout high reps or low reps?

K

ksjamaray

0
for fat loss faster and maintain (no loss) mucle.
high reps (3 x 12 or more reps) or low reps (4 or 5 X 5 reps)?

routine:
FBW x 3 per week + 30 mins ss cardio
HIIT x 2 per week (15 mins) + 25 mins ss cardio
diet: 40-40-20: carb-prot-fat
 
What's your routine look like? Why not use a mixture of both, which is an excellent way to increase EPOC and the energy cost of exercise? Something like
4, 4, 4, 12 for each core exercise...
 
bipennate said:
What's your routine look like? Why not use a mixture of both, which is an excellent way to increase EPOC and the energy cost of exercise? Something like
4, 4, 4, 12 for each core exercise...
Click to expand...

Thanks man... combination sounds kick-ass idea. I'll try that.

My current routine: M/W/F
Legs: Squat 1x10 , Deadlift 2x10
Chest: Incline bench 2x10, bench 1x10
Back: chins 2x10, cable rows 2x10
Traps: shrug 1x10
Shoulder: shoulder press 1x10, lateral raise 1x10, rear delt 1x10
Bis: DB curls 2x10
Tri: extensions 2x10
Calves: standing raise 2x10
Abs: 2x10

How should I do the combination, one week high reps the other week low reps? or day1 high day2 low? or 2 days high 1 day low?
 
ksjamaray said:
Thanks man... combination sounds kick-ass idea. I'll try that.

My current routine: M/W/F
Legs: Squat 1x10 , Deadlift 2x10
Chest: Incline bench 2x10, bench 1x10
Back: chins 2x10, cable rows 2x10
Traps: shrug 1x10
Shoulder: shoulder press 1x10, lateral raise 1x10, rear delt 1x10
Bis: DB curls 2x10
Tri: extensions 2x10
Calves: standing raise 2x10
Abs: 2x10

How should I do the combination, one week high reps the other week low reps? or day1 high day2 low? or 2 days high 1 day low?
Click to expand...

combo is up to you, i would either vary rep ranges by day, one day low, one moderate, one higher/endurance work, or have some exercises low reps every workout (the most taxing ones) and transition to higher reps toward the end of the workout, example:
deads, 8 X 3
front squats, 6 X 4
incline bench, 4 X 6
rows, 3 X 8-12
rc work, supplementary stuff...

just an idea, it sounds like you're just starting out though, my best advice would be to follow a written routine, learn the exercises, learn correct form, etc, I always seem to recommend waterbury's total body training, it's pretty basic, solid:
Testosterone Nation - Total-Body Training
 
AJP said:
just an idea, it sounds like you're just starting out though, my best advice would be to follow a written routine, learn the exercises, learn correct form, etc, I always seem to recommend waterbury's total body training, it's pretty basic, solid:
Testosterone Nation - Total-Body Training
Click to expand...
x2...as it is, your routine would need work in any case as it stands (far too many exercises, exercise selection, yadda, yadda, yadda)...you'd do well on TBT, with better results more safely.
 
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