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

 

[rodd45]

try Vince Gironda's 8 * 8 honest workout. You get a weight you can do for 8 sets of 8 reps. You take only 15 sec intervals between sets and do the workout as fast as you can. Do this for three exercises per body part. It is susposed to help you look fuller. You have a high intensity workout because you just keep lifting out reps.

 

[Beezers]

try Vince Gironda's 8 * 8 honest workout. You get a weight you can do for 8 sets of 8 reps. You take only 15 sec intervals between sets and do the workout as fast as you can. Do this for three exercises per body part. It is susposed to help you look fuller. You have a high intensity workout because you just keep lifting out reps.

I did this for legs last week and I still can't walk. It was the most grueling training session I had ever had. After the third or fourth set you don't think you can go on, but somehow you find a way. I had never felt a burn that intense in my training days.

 

[Zyglamail]

Some believe you shouldnt do more than 5 reps, with that in mind here is something I have been doing lately.

2 sets at 90% 1rep max with a taget of 5 reps, 3-5 minute rest between sets. This will concentrat on CNS (ie strength) development. After the initial 2 sets drop weight to 80% 1 rep max and do 5 reps, rest 30-90 seconds (I usually go 30 seconds) and repeat this until you cant get 5 reps with a given exercise at that point your done.

 

[WARBIRDWS6]

I've been doing 8 sets of 8 lately, and it works wonders. you do one set of 8 reps on a given exersize, wait 20 secs and do another 8 reps, then keep doing that till you get 8 sets in. i use two exersizes for biceps/delts/tri's, and 3 exersizes for chest/back/quads. that shit burns like a mofo, and i am actually sore the next day almost every time. which is tough to do with over 10 years training under your belt. anyone ever use this method?

edit...lol....i did not see the gironda 8 sets of 8 reply for some unknown reason. anyway, one more vote for 8 sets of 8 i guess.

 

[OKIE]

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.

I am kind of stuck in the same rut as you. I generally do 1 bodypart per workout and usually 4-5 exercises for each. Chest workout I get anywhere from 18-23 sets.