Alternating sets / reps...

[Euro-Man]

uhm, what's a good "plan" to follow as far as exercise intensity / type rotation?

Currently I go one week with a heavier weight for say 4x5, then the next week I'll drop the weight a little and go do 4x10. This is, say, for a bench press.

I do the same for bicep work, and switch around the exercises every now and then. For example - for back I'll do narrow grip pullups one week, and then go wide the next, and then play around again the next week - maybe do 5x4 with a weight strapped to my ass.

Is there any program you guys follow as far as alternating intensity to keep things fresh? :dunno: I don't like to keep the program too "tight" and similar because I get bored, so this intensity mix-up kinda keeps it fresh and interesting.

Thanks.

[Robb]

I do instinctive training

[Euro-Man]

As in - you do what you feel like doing that day? :dunno:

[Robb]

No I do what I need to do based on my goals at that time. I do the stuff that I know works for me.

[Euro-Man]

:mad:

[Robb]

im too tired to type - maybe later. :lol:

[Euro-Man]

:mhihi:

It seems theres people out there who say both ways are the way to do it. :lol:
Some encourage lower reps with bigger weights, others talk about volume training that consists of large sets of 10 reps per set. :snipe:

[Drew]

i switch it up every 2 or 3 weeks

[Simmster]

I'm bulking.








But yeah, I try and do what I know works for me, like Robb said. As a matter of fact, I'm still trying to find what DOES work for best me.

[Euro-Man]

But yeah, I try and do what I know works for me, like Robb said. As a matter of fact, I'm still trying to find what DOES work for best me.


In no way do I friggin know what works best for me. I know my body likes change - that's for sure.

[Euro-Man]

In no way do I friggin know what works best for me. I know my body likes change - that's for sure.


On second thought - consistency works. :mhihi:

[Robb]

:mhihi:

It seems theres people out there who say both ways are the way to do it. :lol:
Some encourage lower reps with bigger weights, others talk about volume training that consists of large sets of 10 reps per set. :snipe:


It depends on your goals. Hypertrophy is doing reps in the 8-12 range. 4 reps is more for strength not so much size - but then that leads to being stronger and that carrying over to you being to lift more at higher reps.


90% of it's diet. Figure that out and the rest will start to come together.

[Robb]

http://pagead2.googlesyndication.com/pagead/imgad?id=CK7Bxqy0nbiMowEQ1AMYMTIIcdScquw3cKo

[Thunder Dump]

http://pagead2.googlesyndication.com/pagead/imgad?id=CK7Bxqy0nbiMowEQ1AMYMTIIcdScquw3cKo

Sweet fucking Jesus on a stick!!! What's the number? WHAT'S THE NUMBER??!?!

[Kneetard]

No I do what I need to do based on my goals at that time. I do the stuff that I know works for me.
:spit:

Robb's most informative, helpful post yet. :lol:

[Robb]

hey, it was 6 minutes until go home time. :lol:

[Euro-Man]

Get in mah belleh!

[Wampum]

It depends on your goals. Hypertrophy is doing reps in the 8-12 range. 4 reps is more for strength not so much size - but then that leads to being stronger and that carrying over to you being to lift more at higher reps.


90% of it's diet. Figure that out and the rest will start to come together.

Werd, don't forget working out too. Consistently working out is major. I alway put it; Diet, working out, rest/sleep

[Euro-Man]

I killed my tri's today. :lol: Did weighted dips on the parallels, skull crushers, and then superseted weighted dips on the bench. :0uch:

[Robb]

HERCULES! HERCULES! HERCULES! HERCULES! HERCULES! HERCULES! HERCULES!

[Euro-Man]

:hay: :mhihi:

Hey...guys... have you seen my traps? :lol:


http://www.needoptic.com/img/temp/me.jpg

[Simmster]

I killed my tri's today. :lol: Did weighted dips on the parallels, skull crushers, and then superseted weighted dips on the bench. :0uch:

What kind of form do you use for the dips on parallels? And, can we get a pic of that belt, again?

[Drew]

dear odor... you have a line on your head

ps... where are the delts :gheylaugh

[Simmster]

dear odor... you have a line on your head

ps... where are the delts :gheylaugh

At first I thought he said 'triceps', and I was like :toetap:

[Thunder Dump]

^^^^^^^^That's one sekss0r euro-peein right thur

You'll definitely look the part when I tell the gals at the club you're doing teh gay porn now......

[Drew]

turn it on TLC... supersize SHE is on..

this bitch is jacked!

[Stevo Stitches]

gheyness at extra crispy level right herrrre.

[Euro-Man]

:gheyfight

:hay:

[Robb]

I don't think any of you little people should be making fun of od0r - no matter how gay he is. :lol:

[Euro-Man]

I don't think any of you little people should be making fun of od0r - no matter how gay he is. :lol:

:hug: Wanna oil me up? :gheylaugh

[Robb]

no.

[Euro-Man]

:(

[Kneetard]

Odor, bro - you need some proper fitting glasses. Don't you have a wicked bad head ache every damn day?

[Euro-Man]

Odor, bro - you need some proper fitting glasses. Don't you have a wicked bad head ache every damn day?

No. :dunno:

[Drew]

I don't think any of you little people should be making fun of od0r - no matter how gay he is. :lol:
:dunno: :dunno:

[Euro-Man]

Btw - I'm pretty friggin skinny in person. :sqnteek: It's my friggin height. :snipe:

[Robb]

:dunno: :dunno:


where are your delts Hercules? :dunno:

[Drew]

where are your delts Hercules? :dunno:
they're there :dunno: probably over developed :o

[Robb]

they're there :dunno: probably over developed :o


not your rear ones. :lol:

and they only look over developed because your chest is under developed. :rofl:


see it's not nice to make fun of 0d0r. :hug:

[Drew]

not your rear ones. :lol:

and they only look over developed because your chest is under developed. :rofl:


see it's not nice to make fun of 0d0r. :hug:
oh robb.... you got me there!

[Robb]

:dunno:

[Euro-Man]

:grouphug:

Well, I've been motivated and my weight is actually moving up. Never in my life have I been above 207lbs. :paranoid:

The OVT took me to something around 210, and I'm around 212 or 213 now. :woot:

220 seems like a nice numbah! :werd: