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Routine critique

Would like some advice re progression.

Was thinking once reps get to 10 for 3 sets increase weight by 2.5kg and drop back to 8 reps.

If no progress after 3 workouts reduce weight by 10% and work back up.
 
sjay said:
Would like some advice re progression.

Was thinking once reps get to 10 for 3 sets increase weight by 2.5kg and drop back to 8 reps.

If no progress after 3 workouts reduce weight by 10% and work back up.
Click to expand...

"If no progress after 3 workouts reduce weight by 10% and work back up"

rather than reducing weight, reduce sets and add 2.5kg

Increasing intensity (work) is always better (more efficiant) than increasing volume.
 
As far as I have found reducing volume and increasing intensity as much as I like it only works very temporarily. Over time you need to increase volume to progress.
 
Are you saying that increasing weight = increasing volume?

Ive always considered volume to be sets x reps and weight to be weight. I.e. you progress by either:


Increasing weight (sets and reps dont change)

or

Increasing volume (weight stays the same, reps x sets increase)


Im also not sure how you guys define intensity? Lower reps at higher weight? Taxing the CNS? Less break time between sets? Strength focussed training over sarcoplasmic hypertrophy focussed training?
 
Last edited:
sjay said:
Are you saying that increasing weight = increasing volume?

Ive always considered volume to be sets x reps and weight to be weight. I.e. you progress by either:


Increasing weight (sets and reps dont change)

or

Increasing volume (weight stays the same, reps x sets increase)


Im also not sure how you guys define intensity? Lower reps at higher weight? Taxing the CNS? Less break time between sets? Strength focussed training over sarcoplasmic hypertrophy focussed training?
Click to expand...

Bodybiulders over the years have used both abbreviated and volume type workouts.
Both work.

A twenty to thirty minute routine would need to be high intensity for it to be the most productive.

A one to to hour workout would be less intense. You wouldn't be able to maintain the same level of intensity as an abbreviated routine.

Intensity is subjective, and for most, maintaining a maximum level of intensity for them over a number of workouts would be quite difficult and mentally draining.

So for most average joes, it's important to mix it up throughout a year I think.

Good examples of different approaches;
Mike Mentzer/abbreviated
Dave Drape/volume
 
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