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Mixing high weight/low rep with a high rep/lower weight routine

  • 06-07-2010 03:41PM
    #1
    theKramer
    Registered Users, Registered Users 2 Posts: 625 ✭✭✭


    Hi guys.
    Im have switched to a 5-sets x 4-reps for upper body for the first half of the workout, and then to 3-sets x 12 reps for the second half.

    What is the general feeling on that here?

    I play rugby, so I want to bulk up, but still want to keep some sort of stamina. I think this is a good compromise.

    Thx


Comments

  • #2
    Colm_OReilly
    Registered Users, Registered Users 2 Posts: 3,577 ✭✭✭Colm_OReilly


    What's your routine? What are you squatting/deadlifting/pressing/etc?

    How long are you training?

    What position?


  • #3
    Will Heffernan
    Closed Accounts Posts: 2,045 ✭✭✭Will Heffernan


    theKramer wrote: »
    Hi guys.
    Are you talking to me?
    Im have switched to a 5-sets x 4-reps for upper body for the first half of the workout, and then to 3-sets x 12 reps for the second half.
    I'm afraid to ask...but will anyway...why?
    What is the general feeling on that here?
    Don't know what the general feeling is...but my specific feeling isn't great.
    I play rugby, so I want to bulk up, but still want to keep some sort of stamina.
    Do you not want to decrease your bodyfat as well?
    I think this is a good compromise.
    I think you're wrong.
    Thx
    No problem...happy to help.


  • #4
    Money Shot
    Closed Accounts Posts: 603 ✭✭✭Money Shot


    theKramer wrote: »
    Hi guys.
    Im have switched to a 5-sets x 4-reps for upper body for the first half of the workout, and then to 3-sets x 12 reps for the second half.

    What is the general feeling on that here?

    Scrap it, do starting strenght and drink gallons of milk ;)


  • #5
    theKramer
    Registered Users, Registered Users 2 Posts: 625 ✭✭✭theKramer


    Will Heffernan wrote: »
    Are you talking to me?
    No. Just asking people in general
    Will Heffernan wrote: »
    I'm afraid to ask...but will anyway...why?
    I want to get from about 93Kg to 100Kg. I have been doing weights for about 10years or so. I do the main exercises such as bench press and bent over row in the first half with high weight, and then do exercises like chest and back flyes in the second half of the workout.

    Will Heffernan wrote: »
    Don't know what the general feeling is...but my specific feeling isn't great.
    Ok. Fair enough.

    Will Heffernan wrote: »
    Do you not want to decrease your bodyfat as well?
    I need a bit of padding as well for the tackles. Im not doing it for a beach body

    Will Heffernan wrote: »
    I think you're wrong.
    Ok. Fair enough :)

    Will Heffernan wrote: »
    No problem...happy to help.
    You're welcome


  • #6
    theKramer
    Registered Users, Registered Users 2 Posts: 625 ✭✭✭theKramer


    Colm_OReilly wrote: »
    What's your routine? What are you squatting/deadlifting/pressing/etc?

    How long are you training?

    What position?
    I do weights 3 days a week.
    Monday = Chest & Back
    Tuesday = cardio (X-trainer & treadmill)
    Wednesday = Legs
    Tuesday = cardio (X-trainer & treadmill)
    Friday = Arms & Shoulders

    Im training for a back-row position. On legs day (all 5x8), I do:
    Squats , Leg Press, Leg Curl, Lunges, Calf raise, Deadlift
    Trying to learn how to do cleans, but its tough getting the hang of it.

    I also want to try and do some interval training on my cardio days, as I went to a RAW boot-camp and spent most of the session puking up. Granted I had been on the beer in Germany for a week before that. That showed me how far off I am at the moment....


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  • #7
    COH
    Registered Users, Registered Users 2 Posts: 7,799 ✭✭✭COH


    theKramer wrote: »

    I also want to try and do some interval training on my cardio days, as I went to a RAW boot-camp and spent most of the session puking up. Granted I had been on the beer in Germany for a week before that. That showed me how far off I am at the moment....

    You puking was mostly my fault, but thrusters/burpees/pull-ups is a fun way to get things started. Will trains athletes... you should ask him to explain his replys, and listen to what he has to say at least


  • #8
    theKramer
    Registered Users, Registered Users 2 Posts: 625 ✭✭✭theKramer


    COH wrote: »
    You puking was mostly my fault, but thrusters/burpees/pull-ups is a fun way to get things started. Will trains athletes... you should ask him to explain his replys, and listen to what he has to say at least
    I dont blame you for my puking. It was good to feel the pain ;)

    What would be better to do instead of what Im doing now? I was doing 3x10. Last year I was doing 4x4 for upper body, and 3x12 for legs. I didnt do enough cardio last year, so I have changed that this year.

    Lost a lot of weight in the last 5 months as have been in and out of flu, so that has totally messed up my training, so trying to get back to 100K again.

    My club got Will for a few session a couple of years ago, so Im not doubting his knowledge. Only realised who he was after your post.

    Im always open to suggestions ;)

    For Chest I do: Flat bench/Incline/Decline/flyes/cables
    For Back I do: Bent over row/Pullups/Side raises/Row

    Arms Biceps: French press/Hammer Curl/Cable/3x21 supersets
    Arms Triceps: Skullcrushers/DB Behind neck/Cable pushdown/Close grip bench
    Shoulders: DB shoulder press/Front Mil Press/Shrugs/Side raises

    I would do the first two of each at 5x4 and the last two of each at 3x12. I also alternate.
    So on chest & back day would do: Chest 1/Chest 2/Chest 3/ Back 1 /Back2/Chest 4/Chest 5/ Back 4

    Something Im interested in doing is exercises that would work multiple muscles, so I could reduce the weights days by 1 and add a cardio day, especially for when rugby season gets back to keep up my fitness.

    Thats why Im trying to perfect my clean as I can do shoulders with that by doing a clean and press.

    P.S. I only play junior rugby, but would like to be as fit and conditioned as possible. I usually try to only go drinking every 2nd or 3rd week.


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