Program to maintain size what rep ranges ?

dario28

I have been doing the Y3T program( Week 1 heavy 6-8 reps Week 2 superset 12-15 reps Week 3 drops sets and rest pause mental amt of reps) for the last few months and really like the variety and results but mid-July I’ll be hoping to complete a Half Iron Man.
I don’t want to get any bigger before the event and losing some size wouldn’t annoy me that much but I am looking for a good maintenance type program.

Weeks training involves
2 runs
3 swims
3 gym/weight sessions
Commute to work @10km each way and 50-80km bike on weekend

Stats are
Weight 79kg - will drop a bit before July
BF 10.5% - aiming to get to single figure
Height 175cm

Diet is around 3000 cals a day according to my fitness pal , with a 25/25/50 split to carbs/fats/protein – I have upped the carbs slightly in last week or two as the cardio above is increasing.

Essentially Im confused about the rep ranges
6-8 = strength
8-15 = Growth
So where would maintain come in ?

Im aware that my shape wouldnt be typical Tri but I am not aiming to win the even just complete it to best of my ability

Zombienosh

I thought the general guide for rep ranges was the other way round from the way you have?
For strength I generally do the heaviest weight I can for as many reps as I can, just before failue.
Size would be small amounts of reps at heavy weight?
Burning fat is high amount of reps at medium weight?

This is just what I thought.

Scuba Ste

Zombienosh wrote: »

I thought the general guide for rep ranges was the other way round from the way you have?
For strength I generally do the heaviest weight I can for as many reps as I can, just before failue.
Size would be small amounts of reps at heavy weight?
Burning fat is high amount of reps at medium weight?

This is just what I thought.

I'm gonna say that's completely wrong. How can you lift the heaviest weight you can for as many reps as possible? If you get 10+ reps it's obviously not the heaviest you can lift.

Generally 1-5 reps for strength; 8-12 for size, with some overlap in between.
And burning fat? Eating less.

OP I'd just go for 2-3 sets in the 5-8 rep range. If you're changing your training focus you're going to lose some size.

Zombienosh

Well I said thats what I thought, because as usual everyone will probably have different opinions.
so 8 - 12 for size, what would over 12 be then?

DylanJM

Zombienosh wrote: »

Well I said thats what I thought, because as usual everyone will probably have different opinions.
so 8 - 12 for size, what would over 12 be then?

Very high rep ranges will develop endurance.

Hanley

DylanJM wrote: »

Very high rep ranges will develop endurance.

What kind of endurance?

How many steps does it take to cover 5km?

Will a tiny % of that when lifting really develop endurance?

Zombienosh

So combing high weights with high rep ranges building str/endurance?
I don't really pay too much attention to rep range I don't see it as crucial, I always seem to float around the 10 area. because 10 sounds nice.

Scuba Ste

Zombienosh wrote: »

So combing high weights with high rep ranges building str/endurance?
I don't really pay too much attention to rep range I don't see it as crucial, I always seem to float around the 10 area. because 10 sounds nice.

I don't know if there's a terminology problem but again how can you lift high weight (eg. 1-5rm) for high reps, 10+, it doesn't make sense.

I don't think rep range is that important unless your training specifically for max strength, eg. oly or PL

Over 12 reps? Character building.

Zombienosh

what I mean is the heaviest weight you can lift and just about make it to about 8-10 reps.
Maybe i'll try increasing weight and lowering reps and see what the craic is.

DylanJM

Hanley wrote: »

What kind of endurance?

How many steps does it take to cover 5km?

Will a tiny % of that when lifting really develop endurance?

I probably wasn't clear enough in my post, I meant muscular endurance.

Dave 101

10reps in 40 seconds

POSSY

MY personal take on this (due to a trainer I use to speak with in a gym I used in the states a couple summers back) is.

Strength: 3x3
Power: 5x5
Aesthetic: 5 x 8-12.

Just my opinion, and I'm sure this is one area where 100% agreement may be hard to come by. Just my 0.02euro

Mellor

DylanJM wrote: »

I probably wasn't clear enough in my post, I meant muscular endurance.

Muscular endurance??
As opposed to which kind of physical endurance exactly?

DylanJM

Mellor wrote: »

Muscular endurance??
As opposed to which kind of physical endurance exactly?

I don't know, I thought somebody might mistake it for aerobic endurance/capacity.

Is there something wrong about my original statement? From what I've read doing high rep (15+) sets will improve muscular endurance. The improvement would come from increased pain threshold and the improvement in the muscles ability to contract while fatigued.

Is this incorrect?

Hanley

DylanJM wrote: »

I don't know, I thought somebody might mistake it for aerobic endurance/capacity.

Is there something wrong about my original statement? From what I've read doing high rep (15+) sets will improve muscular endurance. The improvement would come from increased pain threshold and the improvement in the muscles ability to contract while fatigued.

Is this incorrect?

Yes and no.

What is the muscular endurance trained while doing sets of 15 used for outside of getting good at high rep sets?

dario28

Im probably more cunfused now !

Hanley

dario28 wrote: »

Im probably more cunfused now !

80-90% of max for 3-5 sets of 1-5 reps on the big compound lifts 2-3x per week.

Intensity will allow you to maintain size while not having negative effects on recovery for tri training.

dario28

Hanley wrote: »

80-90% of max for 3-5 sets of 1-5 reps on the big compound lifts 2-3x per week.

Intensity will allow you to maintain size while not having negative effects on recovery for tri training.

Nice one - and I presume as many reps as possible for the guns.:D

"You have your ubulus muscle that connects to the upper dorsinus.
It's boring,but it's part of my life.
Just watch out for the guns.
They'll get you."

POSSY

dario28 wrote: »

Nice one - and I presume as many reps as possible for the guns.:D

"You have your ubulus muscle that connects to the upper dorsinus.
It's boring,but it's part of my life.
Just watch out for the guns.
They'll get you."

To see big gun results don't forget to keep up a good diet of steak, waffles, french fries and, of course, scotch.