workout help

[riddlebox]

i need help on answering a question about my workout. I do the "more weight less reps" workout for aboiut an hour (or when im done using the machines i need) and then do cardio. After cardio, i go back to the machines and do the "more reps less weight" workout for the same amount of time. Will this get me anywhere??? is what i am doing right? or will that not help me get the results i am looking for? It started to seem kind of weird after i thought about what i was doing, and if it made sense or not. If anyone can answer my question, it would really help me out.

[Last Don]

Well, for starters, what results are you looking for?

Generally, you should only do one or the other, not both. If you're looking to increase size and strength, stick to high weight, low reps, and if you're looking to tone and increase endurance, go with low weight, high reps. If you're doing both, the effects would tend to counter each other out. You'll still be getting results, but your muscles won't likely get enough of the specific work out you want. Also, the effects of each type of work out would tend to counter each other out within your muscular development.

[franks2089]

Why are you using machines in the first place?

you really only need Bench, Squat, Deads, Pullups, and rows.

[riddlebox]

ok thanks..... should i do more weight less reps one day, and mor reps less weight another?? or should i stick with one consistently

[demongoalie]

When you're bulking it'd be better to do high weight, low reps only and not too much cardio, but then when you are cutting do lower weight at higher reps and much more cardio.

[riddlebox]

yea but should i do more weight less reps one day, and mor reps less weight another?? or should i stick with one consistently

[franks2089]

5x5 is a great way to gain strength.

[slinkyspine]

Guys... once your doing more than 12 reps you aren't building muscle your training your lactice and areobic systems. If high reps meant you got bulkier and toned more how come marathoners legs arent the size of our chests. You have to mix it up to gain bulk.


For the first 6 weeks do 8-12 reps... next 6 1-3 reps next 3-5 etc.


Anythingmore than 12 reps isn't doing anything for strength

[franks2089]

There are a few good programs you could search for on the internet that are proven to work well.

Westside for skinny basstards
bill starr's intermediate 5x5
Max-ot
anything written by joe defranco
anything written by chad waterbury

[riddlebox]

ok so here is what i basically do than

more weight less reps in season

more reps less weight off season


does that work??? or does the muscle conditioning not really matter

[Diesel4958]

ok so here is what i basically do than

more weight less reps in season

more reps less weight off season


does that work??? or does the muscle conditioning not really matter

Why would you do that? Personally I would want to build as much as possible off season and try to get bigger and stronger. Then during season I would keep reps a little higher, and weight a little lower just to maintain and not gain as much. I switch my program every 4-6 weeks I might do a 5 x 5 if I'm getting good gains for about 6 weeks, then switch it up to a more 3 x 10 sets and reps scheme, after that I'll hit another power program. So in short change it every few weeks, and it is whatever works for you. My prefered rep range is right around 5 when trying to get stronger before a competition it's around 3, and "rest weeks" are closer to 10 reps per set. See what i mean, it's constantly changing for whatever reason. It's whatever give YOU the best results.