help with cycling training routines

[danny474]

Just after some help/advice

I have been doing low reps (4-6) for last 6weeks doing a 5day split and think its time to change my routine. I am training for mass and strength.

My stats:

Age:20

Height: 6ft

Weight: 94kg

Calculated 1RM

Bench: 125kg

Squat: 158kg

Dead: 197kg

I was thinking about cycling between doing high reps for 2weeks then switching back to low reps for 4-6 weeks. Would this be long enough to keep my muscles guessing while avoiding plateauing???

Or would it be more effective to mix it up more?

Any advice/suggestions would be appreciated

chur

[poos_n_wees]

I was thinking about cycling between doing high reps for 2weeks then switching back to low reps for 4-6 weeks. Would this be long enough to keep my muscles guessing while avoiding plateauing???

Or would it be more effective to mix it up more?

You could definitely give it a try :nod: I wouldn't worry too much about the "keeping your muscles guessing" bit.. as long as you're progressively adding weight to the bar over time, then you're sweet imo.

You could also try incorporating both high and low reps within the same workout too if you wanted?

Ie. Compound exercises (bench, squat, deads etc) you'd do low reps 5x5 or whatever, then your extra fluff exercises (cable crossovers, flyes etc) you could try doing higher reps like 3x8-12 or something.

What's your training split and set/rep schemes at the moment?

[frogie2001]

the secret is to keep it changing. either monthly or weekly. IMO crank out the heavy compounds 3-4sets x 6-8reps than follow it up with some nice high rep concentration work. but keep it changing so the muscle doesn't get used to it.

[danny474]

im doing 5day split atm

bis/tris

shoulders

chest

legs

back

4 sets x 4-6reps in everything except cable exercises i generally do higher reps

[frogie2001]

you must have a short shoulder day? i work my shoulders in with calves and ti still only takes me half an hour to finish it all up.

[Optimass]

If you experience more growth 4 - 6 reps you don't have to use high reps to break the routine.

Try doing your chest routine backwards and with only 30 seconds between each set. Rest pause at the bottom of each rep applying the maximum stretch for 3 - 4 seconds.

Executing the same routine backwards fatigues the muscles in a different order. some of your synergist muscles will work harder. Shorter rest periods will traumatise the muscle group faster and the stretch will push the fibres to thier limit. Like Poos says above - use compounds)

no need to use high reps ...