Want to switch up routine rep wise.Would like some suggestions Please.

[scout420]

Ok guys for about the past 5-6 weeks I've been hitting my exercises with 4 reps 12,10,8,6. Now what I just started doing about two weeks ago is every week I'll drop one exercise and add another for each bodypart Every week, this I do not plan on changing.But what I do want to switch is my reps.The 12,10,8,6 was working I mean I've been getting results but after 6 weeks I want to do something else any suggestion on how many sets and reps per exercise I could switch too, by the way I'm lookinh to gain some strength and size.Any suggestions will be appreciated.oh ya I had this posted in the training bored but no one ever responds over there.

 

[Golfer18--old]

Ever though of changing the intensity of the workout?

 

[scout420]

Intensity really isn't the problem I love to workout and I'm usually always amped up.Just want to switch shit up a little

 

[Golfer18--old]

I guess you could try circuit training or low reps. I always like to do my sets until failure on my frist exercsie by going very heavy. Then for the rest of the workout i do medium to heavy with moderate reps. The key to my workout is the first exercise. I like to start off with five sets then go down to three. Hope this helps.

 

[barbell265]

I like doing 4 work sets of 3-5 for my exercises. Once I can get all 4 work sets for 5 I up the weight. This has worked well for me. I just recently included some of the hst routine. 4 work sets but starting around 80% of my 1rep max and adding weight,(5 lbs), each set trying to keep the # of reps the same i.e bench: 265x5 270x5; 275 x3; 280x3. I plan on doing this until I get 280x5 then upping the starting weight. Maxing on fridays for bench also.
My routine looks like this:
Monday: chest
Tues: back & bi's
Wed: Shoulders & tri's
Thurs: Legs
Fri: Max bench & odds and ends,(lower back, forearms, calves if I'm in the mood)

By using this system I broke my 295 max and hit 305 in 1 week!! I also included some new tri excersises I pick up from the July issue of monster muscle...

Good luck Bro'...

 

[Golfer18--old]

I like doing 4 work sets of 3-5 for my exercises. Once I can get all 4 work sets for 5 I up the weight. This has worked well for me. I just recently included some of the hst routine. 4 work sets but starting around 80% of my 1rep max and adding weight,(5 lbs), each set trying to keep the # of reps the same i.e bench: 265x5 270x5; 275 x3; 280x3. I plan on doing this until I get 280x5 then upping the starting weight. Maxing on fridays for bench also.
My routine looks like this:
Monday: chest
Tues: back & bi's
Wed: Shoulders & tri's
Thurs: Legs
Fri: Max bench & odds and ends,(lower back, forearms, calves if I'm in the mood)

By using this system I broke my 295 max and hit 305 in 1 week!! I also included some new tri excersises I pick up from the July issue of monster muscle...

Good luck Bro'...

I like that bro. I'll have to give it a try.

 

[manson]

Are you on? I've found that when I'm on,blood volume in the muscle is more important then tearing your guts out for 4-6 reps. I don't go below 8 reps and try to keep it around 10-12. Works for me...but were all different.
m

 

[barbell265]

Yes I am but I keep this type of routine all the time; changing exercises and weights every 3-6 weeks. I have a good friend whom I trust knows what he is talking about as he benches 665lbs and has triceps the size of my thighs! He told me that anything over 5 reps is cutting work, in his opinion, and that 3-5 reps was the zone to be in for maximal effects.

Seems to work for me, although I forgot to mention above that when I started this new routine I also added a 5th set using lower weights. Normally this lower weight is what my first warm up set was only I use a reverse grip, when benching flat, incline & decline, and burn out a set of 12-15 for the pump. My chest has never looked so freakin huge!! You gotta try this one Golfer!

 

[scout420]

Let me also ask you guys. How many exercises do you usually do per exercise?I'm just curious because I always here different opinions on this.

 

[hookuprx]

Let me also ask you guys. How many exercises do you usually do per exercise?I'm just curious because I always here different opinions on this.

Hmm.. usually one exercise per exercise.

I assume you mean exercises per body part? It varies by the size of the muscle group for me. Chest I do about 4, Tris/Bis 3, Back 4, Legs 4 is what I usually hit. 4 sets each exercise for 4-8 reps.

thederrickm