Same yet Different, Part 2

Morning All,
 
We started looking at a little lifting philosophy a couple of days ago.
 
Same yet Different
Remember that this isn’t just a throwaway thought process, it’s one that will require some attention, however once you know it all you can choose to apply it or not.
If you take the time to truly grasp the philosophy you’ll see that you can use this for the rest of your lifting career and make some great progress form it, just be sure to take in each part and write each part down as described.
 
We looked at picking exercises, now it’s time for rep ranges.
 
This is a lot simpler than people think.
 
The purpose will be to allow the use of heavy-medium-light days, to this effect you have a the option of letting the reps dictate the weight.
 
The suggested rep goals are as follows:
 
H – 15-25
M – 25-50
L – 50-75
^^ You can pick your own rep ranges, I suggest toys write down three, like the example above.
 
This is per movement, meaning if you may have something like this for each rep goal day:
 
H –
A1 – Deadlift 3-2-1×3
B1 – Weighted Chin Up 4×6
B2 – Supinated Grip Row 4×6
C1 – Barbell Curl 3×8
 
M –
A1 – Snatch Grip DL 5×5
B1 – Single Arm Dumbbell Row 5×10
B2 – Straight Arm Pull Down 5×10
C1 – Dumbbell Curl 4×12
 
L –
A1 – Box DL 10×5
B1 – Cable Row 8×8
B2 – Reverse Fly 8×8-10
C1 – Cable Curls 5×10-12
 
You an see this is al with straight sets or super sets, not drop sets of other training methods which can be added in to make things more interesting.
Alos let the reps dictate the weight used –  you’ll need to keep a training log.
 
The rep goal will keep you from going too heavy, while for example your 8RM might be quite high, to be able to do it for 8×8, it will need to be closer to your 10-12rm to make sure you hit each set with solid form.
 
You can apply this to each workout individually, meaning you can stick with the same movements and vary the rep ranges each session, or change the lifts and keep the reps the same.
 
It fits nicely with the flow of ‘same yet different’.
 
It may look like this:
 
Movement sessions (we’ll say you have 3 for each) 1-2-3-1a-2a-3a-1b-2b-3b
 
Session 1 – rep goal 15-25
Session 2 – rep goal 15-25
Session 3 – rep goal 15-25
 
Session 1 – rep goal 25-50
Session 2 – rep goal 25-50
Session 3 – rep goal 25-50
 
Session 1 – rep goal 50-75
Session 2 – rep goal 50-75
Session 3 – rep goal 50-75
 
Session 1a – rep goal 15-25
Session 2a – rep goal 15-25
Session 3a – rep goal 15-25
 
Or….
 
Session 1 – rep goal 15-25
Session 2 – rep goal 15-25
Session 3 – rep goal 15-25
 
Session 1a – rep goal 15-25
Session 2a – rep goal 15-25
Session 3a – rep goal 15-25
 
Or…
 
Session 1 – rep goal 15-25
Session 2 – rep goal 25-50
Session 3 – rep goal 50-75
 
Session 1 – rep goal 50-75
Session 2 – rep goal 15-25
Session 3 – rep goal 25-50
 
Session 1 – rep goal 25-50
Session 2 – rep goal 50-75
Session 3 – rep goal 15-25
 
You can see all the possibilities.
Once you have your ranges, you can write then next to the movements you did from last time and start to build a structure from day to day based on the above.
It will take time, however it will be worth it.
 
This philosophy will take some careful thought, however once you’ve gotten all the parts and written out your matrix you’ll see it all fits together.
 
Enjoy,
Ross
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