Fadi
...
Here’s a quickie I thought of just few minutes ago…
Do u feel like doing something different with your training, who doesn’t it?! Ok then, let me see if I can inject some life into your workouts for mmm, for 6 weeks tops. Is that alright with you? Great, then let me show u what I’ve got in mind for you.
We’re gonna hit our muscles with a heavy weighted low repetition set of 4, then immediately follow it up by a set of 20 wake up the dead beauties!
This can be done with pre-conceived weights based on your 1RM, or it can be done based on what u feel your maximum weights are at those two very varied set of reps I’ve included above.
I’ll use myself here for an example, performing the squats movement ok.
Best ever 1RM: 200kg
Best ever 20reps: 130kg
Working out the percentages in order to base your own numbers on would be as follows…, it’s an approximation though okay.
200kg x 95% = 190kg/4-5 reps
200kg x 65% = 130kg/20-22 reps
If you don’t like any of the above percentages, then see what u can blast for 4 reps, then reduce it by 35% and go for 20 reps.
Week #1: Perform 1 set of the above twice a week.
Week #2: As above but aim to increase the weight by a factor of 2.5%
Week#3: Go back to your original weights of week 1, but add 1 more set to the mix.
Week #4: Increase weight by another 2.5% performing 2 sets.
Week #5: Back to the weights of week 2 but adding 1 more set for a total of 3 sets
Week #6: Increase the weight by 2.5% from your previous max and perform 4 sets but only once/week this time.
Week #7: Something new, something different. Or simply take few days of rest whilst writing yourself another program starting week#8.
It goes without saying, that u would only be performing one single exercise per bodypart, especially for week#6!
Fadi.
Do u feel like doing something different with your training, who doesn’t it?! Ok then, let me see if I can inject some life into your workouts for mmm, for 6 weeks tops. Is that alright with you? Great, then let me show u what I’ve got in mind for you.
We’re gonna hit our muscles with a heavy weighted low repetition set of 4, then immediately follow it up by a set of 20 wake up the dead beauties!
This can be done with pre-conceived weights based on your 1RM, or it can be done based on what u feel your maximum weights are at those two very varied set of reps I’ve included above.
I’ll use myself here for an example, performing the squats movement ok.
Best ever 1RM: 200kg
Best ever 20reps: 130kg
Working out the percentages in order to base your own numbers on would be as follows…, it’s an approximation though okay.
200kg x 95% = 190kg/4-5 reps
200kg x 65% = 130kg/20-22 reps
If you don’t like any of the above percentages, then see what u can blast for 4 reps, then reduce it by 35% and go for 20 reps.
Week #1: Perform 1 set of the above twice a week.
Week #2: As above but aim to increase the weight by a factor of 2.5%
Week#3: Go back to your original weights of week 1, but add 1 more set to the mix.
Week #4: Increase weight by another 2.5% performing 2 sets.
Week #5: Back to the weights of week 2 but adding 1 more set for a total of 3 sets
Week #6: Increase the weight by 2.5% from your previous max and perform 4 sets but only once/week this time.
Week #7: Something new, something different. Or simply take few days of rest whilst writing yourself another program starting week#8.
It goes without saying, that u would only be performing one single exercise per bodypart, especially for week#6!
Fadi.
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