Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

Sets And Reps - The High And Low Weight Workout


Big weights! Wicked pump! I always get caught between two minds whenever I hit my workout at the gym. One side of me says to lift heavy to get big and the other says that form should matter more than my weight poundage. This is an issue that used to cause me to get quite twisted every time I would prep a workout training cycle. I know each technique has its merits, so I used to be swayed back and forth never staying with either method long enough to see the results. With the low weights I get to move some decent poundage's and my ego gets gratified but alas, there is no killer pump. When I stick to the perfect form method with lighter weights I get great pumps but I never feel like I am really working hard enough to get anywhere because my weights are so light. So in my search for the perfect weight workout, I decided to combine the two methods and get the best of both worlds.

Seems obvious when some one else says it doesn't it? I love the pump from drop sets and isolation exercises and I love the feeling of grunting under large loads, so why not do both in a workout?

What I do is put in two exercises of 5x5 with 1 minute to 2 minutes rest between sets and then move on to one or two more exercises for 3 or 4 sets a piece with the odd drop set or super set in order to finish the workout with a great pump. I stay with the same weight on the 5x5's until I get all 5 sets of 5, usually hitting 4 or 3 reps on the last two sets in the beginning. When I finally complete the full 5x5 I up the weight by 5 to 10 pounds and start over. This ensures that I don't get lazy and that I am always getting stronger, so that's the first rule of muscle mass realized.

Once I have trained the muscles with between 85-100% of my one rep max, I've stimulated strength gains through enhanced neural drive and hit my type IIB fibers hard. Now onto the second group of exercises. I squeeze and pump the muscle, trying to fill it with blood while keeping in my mind that weight is a secondary concern. Here is where I hit the type IIA fibers with a slightly higher time under tension developed from the intensity techniques. The weights for this type of training are usually within 70-80% of your one rep max. Whenever I reach the point that the lighter weights no longer fatigue the muscle at around 10-12 reps, I bump it up a notch. Chasing the pump I rest no longer than 30-45 seconds causing me to hit a totally different set of fibers and making sure that all life has been thrashed out of the muscle. The best of both worlds in one workout!

The 5x5 method can also be seen as a lazy mans periodization, as the intensity varies from week to week depending on if I am trying a new weight or if I am still trying to get my "5's" at an already accustomed to weight. The high intensity at the end allows me to get nutrients and blood into the muscle, gives me my time under tension and stretches the fascia while the body part is still stuffed full of the goods.

So in effect this routine develops the type IIB fibers through high tension multiple sets making me stronger by increasing relative strength though enhanced neural drive. Then moves on to hit the type IIA fibers through a slightly higher time under tension given to me by the extended sets. This makes me larger by increased hypertrophy, stimulating increased muscle glycogen, ATP and Krebs cycle activity. The only variable to fill in after this is your nutrition habits, but that's a topic for later discussion. Here is an example of this type of weight workout. None of the set totals include your warm ups:

Monday

Chest

DB Bench press 5x5

Dips 5x5

Incline flyes super set with incline smith presses for 3x failure on both. Anything past twelve reps and you should bump up the weight.

Biceps

Barbell curls 5x5

Incline dumbbell curls 10/8/6

Rope pulley hammer curls drop set - 4 sets

Tuesday

Quads

Squats 5x5

Front squats pyramid up 12,10,8,6

Leg extensions 3-drop sets, each drop being 10 reps (10-10-10)

Hams

DB or barbell, stiff leg deadlifts 5x5

Lying Frankenstein curls (toes down on way up and toes out on way down) 4-drop sets, each drop being 8 reps (8-8-8)

Calves

Standing calf raises 3-drop sets of 10-10-10 per set.

Seated calf raises for 4 sets of 40-50 seconds each

Wednesday

Shoulders

Standing presses 5x5

High pulls from the hips 5x5

Face down incline laterals superseted with reverse cable crossovers for rear delts - 4 sets to failure

Triceps

Close grip bench 5x5

Low pulley behind head extensions off bench (Vince Gironda style) 4x8

Superset of kick backs and close grip pushups with elbows wide 3x 10

Thursday

Back

Deadlifts 5x5

Weighted chins 5x5

Drop set low cable rows with under grip for 4 sets

Abs

4 sets of crunches supersetted with hanging leg raises

Take the next two days off and then restart the cycle.

There are several ways to manipulate this schedule depending on your recovery ability and other stress factors in your life. Some of my clients respond best if they drop the second exercise of 5's or alternate it with a 10/8/6 rep scheme.

For maximum recovery I like to take a day off after every workout, especially if you're hitting the cardio hard. If this is something you may like to try than you can get away with another exercise per muscle group as you won't be hitting it again for a while, just watch for signs of over training.

The other popular way to split this workout, fits nicely into the workweek. Split your workout to fall on Mon-Tues-Thurs-Fri. Take the weekends off to recharge.

Don't worry about wilting away between workouts because as a natural bodybuilder the more rest the better. If you are going the assisted route, then you can add in a set or two extra here and there. It's far more productive to be slightly under trained than over trained. However if you give every workout your all on this routine, you will look forward to the rest!

Ray Burton is the owner of the Fitness Site and the Fat To Fit email course. Take a look for more great workout information.


MORE RESOURCES:

Deseret News

Jazz exercise options on Burke and Gobert
Deseret News
Utah Jazz center Rudy Gobert (27) as the Utah Jazz and the LA Clippers play pre-season NBA basketball Monday, Oct. 13, 2014, in Salt Lake City. Tom Smart, Deseret News. Summary. The Jazz announced Friday they have exercised the third-year options ...
Jazz exercise options on Trey Burke and Rudy GobertSalt Lake Tribune
Utah Jazz exercise team options on Trey Burke and Rudy GobertSLC Dunk
Jazz exercise contract options on Trey Burke and Rudy GobertInside Hoops (blog)

all 8 news articles »


Montgomery Advertiser

Calories vs exercise: what is that chocolate bar worth?
Montgomery Advertiser
If you want to eat that glazed doughnut that was brought into the office this morning, it will only take about 25 minutes of vigorous swimming to burn off the approximate 260 calories. And that's without the sprinkles. Or, if you choose the large bagel ...



Outdoor exercise requires a little extra effort to keep safe in the fall, winter
TheNewsTribune.com
Earlier this week I was reminded in somewhat dramatic fashion of the extra challenges that come with outdoor exercise during a Northwest autumn. I was taking my dog on a quick 3-mile jog/walk when I stepped off the curb and directly into the path of a ...

and more »


Should You Exercise When You Have Cancer?
Health Hub from Cleveland Clinic
That's understandable. Regular exercise might be something you didn't seem to have time for even before your diagnosis. With all the new demands of treatment, such as medical tests and doctor's visits, exercising may seem to be an even less likely ...



Gizmodo

What Exercise Does For Your Big Dumb Brain
Gizmodo
Exercise is good for you, duh. Perhaps less obvious is all the ways physical exercise is also good for your brain—how it improves memory, creativity, mood, and more. So even if you aren't looking to brag about marathon times or show off the body of a ...
Study Indicates Benefits of Exercise May Be Limited by Advancing AgePhysical Therapy Products

all 5 news articles »


UD Daily

Exercise counseling
UD Daily
Counseling will be provided by Danielle Kirkman, who earned her doctorate in clinical exercise physiology from Bangor University in the United Kingdom. Funded through the U.K.'s National Health Service, she has provided tailored individual and ...



Daily Mail

She's revealed the exercises for maintaining that famous behind but Pippa ...
Daily Mail
Known to be a keen sports woman, Pippa recently revealed a set of exercises she swears by to maintain her enviable figure and almost spherical bottom, but much to the relief of those hoping to achieve her body, the party planner admits she is less than ...
Pippa Middleton reveals her exercise and diet regime 1:35PMGlamour.com
Pippa Middleton shares diet and exercise tipsUPI.com
Pippa Middleton Reveals Diet & Exercise SecretsWebProNews
MyDaily UK -hellomagazine.com
all 23 news articles »


MakeUseOf

5 Things You Can Do In 5 Minutes To Exercise Your Brain
MakeUseOf
Word tasks are great for exercising your brain, and exercising your verbal skills will help in the long run, both with verbal tasks and with mental health. Even if you only have five minutes, you can get a start on a mobile, desktop, or paper crossword ...



The Plain Dealer - cleveland.com

Disq device turns everyday movements into serious exercise: Stretching Out
The Plain Dealer - cleveland.com
Someone, somewhere, was bound to turn the body into exercise equipment. Now it's happened, courtesy of Dutch Olympic speed-skaters. With Disq, a wearable device that adds resistance to everyday movement, the line between humanity and technology ...



Swimming World Magazine

Try This Back Strengthening Exercise Even If You Don't Have Equipment
Swimming World Magazine
SANTA CLARA – Back strengthening exercises don't have to be difficult, and don't require a lot of extra equipment. A simple picnic bench or sturdy table is all you need to be able to pull this dryland tip off.


Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright © 2006 Luminati Inc. All rights reserved.