Sets And Reps - The High And Low Weight Workout

Big weights! Wicked pump! I always get caught between two minds whenever I hit my workout at the gym. One side of me says to lift heavy to get big and the other says that form should matter more than my weight poundage. This is an issue that used to cause me to get quite twisted every time I would prep a workout training cycle. I know each technique has its merits, so I used to be swayed back and forth never staying with either method long enough to see the results. With the low weights I get to move some decent poundage's and my ego gets gratified but alas, there is no killer pump. When I stick to the perfect form method with lighter weights I get great pumps but I never feel like I am really working hard enough to get anywhere because my weights are so light. So in my search for the perfect weight workout, I decided to combine the two methods and get the best of both worlds.

Seems obvious when some one else says it doesn't it? I love the pump from drop sets and isolation exercises and I love the feeling of grunting under large loads, so why not do both in a workout?

What I do is put in two exercises of 5x5 with 1 minute to 2 minutes rest between sets and then move on to one or two more exercises for 3 or 4 sets a piece with the odd drop set or super set in order to finish the workout with a great pump. I stay with the same weight on the 5x5's until I get all 5 sets of 5, usually hitting 4 or 3 reps on the last two sets in the beginning. When I finally complete the full 5x5 I up the weight by 5 to 10 pounds and start over. This ensures that I don't get lazy and that I am always getting stronger, so that's the first rule of muscle mass realized.

Once I have trained the muscles with between 85-100% of my one rep max, I've stimulated strength gains through enhanced neural drive and hit my type IIB fibers hard. Now onto the second group of exercises. I squeeze and pump the muscle, trying to fill it with blood while keeping in my mind that weight is a secondary concern. Here is where I hit the type IIA fibers with a slightly higher time under tension developed from the intensity techniques. The weights for this type of training are usually within 70-80% of your one rep max. Whenever I reach the point that the lighter weights no longer fatigue the muscle at around 10-12 reps, I bump it up a notch. Chasing the pump I rest no longer than 30-45 seconds causing me to hit a totally different set of fibers and making sure that all life has been thrashed out of the muscle. The best of both worlds in one workout!

The 5x5 method can also be seen as a lazy mans periodization, as the intensity varies from week to week depending on if I am trying a new weight or if I am still trying to get my "5's" at an already accustomed to weight. The high intensity at the end allows me to get nutrients and blood into the muscle, gives me my time under tension and stretches the fascia while the body part is still stuffed full of the goods.

So in effect this routine develops the type IIB fibers through high tension multiple sets making me stronger by increasing relative strength though enhanced neural drive. Then moves on to hit the type IIA fibers through a slightly higher time under tension given to me by the extended sets. This makes me larger by increased hypertrophy, stimulating increased muscle glycogen, ATP and Krebs cycle activity. The only variable to fill in after this is your nutrition habits, but that's a topic for later discussion. Here is an example of this type of weight workout. None of the set totals include your warm ups:

Monday

Chest

DB Bench press 5x5

Dips 5x5

Incline flyes super set with incline smith presses for 3x failure on both. Anything past twelve reps and you should bump up the weight.

Biceps

Barbell curls 5x5

Incline dumbbell curls 10/8/6

Rope pulley hammer curls drop set - 4 sets

Tuesday

Quads

Squats 5x5

Front squats pyramid up 12,10,8,6

Leg extensions 3-drop sets, each drop being 10 reps (10-10-10)

Hams

DB or barbell, stiff leg deadlifts 5x5

Lying Frankenstein curls (toes down on way up and toes out on way down) 4-drop sets, each drop being 8 reps (8-8-8)

Calves

Standing calf raises 3-drop sets of 10-10-10 per set.

Seated calf raises for 4 sets of 40-50 seconds each

Wednesday

Shoulders

Standing presses 5x5

High pulls from the hips 5x5

Face down incline laterals superseted with reverse cable crossovers for rear delts - 4 sets to failure

Triceps

Close grip bench 5x5

Low pulley behind head extensions off bench (Vince Gironda style) 4x8

Superset of kick backs and close grip pushups with elbows wide 3x 10

Thursday

Back

Deadlifts 5x5

Weighted chins 5x5

Drop set low cable rows with under grip for 4 sets

Abs

4 sets of crunches supersetted with hanging leg raises

Take the next two days off and then restart the cycle.

There are several ways to manipulate this schedule depending on your recovery ability and other stress factors in your life. Some of my clients respond best if they drop the second exercise of 5's or alternate it with a 10/8/6 rep scheme.

For maximum recovery I like to take a day off after every workout, especially if you're hitting the cardio hard. If this is something you may like to try than you can get away with another exercise per muscle group as you won't be hitting it again for a while, just watch for signs of over training.

The other popular way to split this workout, fits nicely into the workweek. Split your workout to fall on Mon-Tues-Thurs-Fri. Take the weekends off to recharge.

Don't worry about wilting away between workouts because as a natural bodybuilder the more rest the better. If you are going the assisted route, then you can add in a set or two extra here and there. It's far more productive to be slightly under trained than over trained. However if you give every workout your all on this routine, you will look forward to the rest!

Ray Burton is the owner of the Fitness Site and the Fat To Fit email course. Take a look for more great workout information.

---

Triathalon Racing, It Starts At The Beginning

Long before you can enter into triathalon racing, you will... Read More

Exercising for life ? The magic is in the synergy!

Synergy: the working together of two or more things, people,... Read More

Struggling To Keep Your Workout Schedule? So am I!

Sometimes following a fitness program or workout schedule is not... Read More

Avoid These Top 5 Workout Myths

Do you know the health and fitness industry is plagued... Read More

The New Lover Approach to Starting an Exercise Program

Approach a New Exercise Program Like a New LoverHow many... Read More

3 Great Weight Loss Exercises

It's a given that effective weight loss is much more... Read More

Your Guide To Exercise

Even light exercise is good for you, so don't get... Read More

The Bad Workout: Some Advice for Female Bodybuilders

Bad workouts. We have all had them at some time... Read More

Working Out - Its Good For You

When we think about the life in the country, there... Read More

Home Gym Workout Routines

Home gym workout routines can take the hassle out of... Read More

Arthritis Exercise ? One Way to Relieve Pain & Stiffness in Your Joints (part 1)

Exercise can be very beneficial for arthritis sufferers, often relieving... Read More

Exercise: Why YOU Should Do It

Hundreds of Thousands of Americans spend millions of dollars each... Read More

Get Moving...The Benefits Will Last a Lifetime!

The benefits of physical activity are numerous and very well... Read More

Forget Exercise - Go Play

Can't seem to get the energy or motivation to exercise?... Read More

See How Trampolines Can Be Part Of Any Exercise Program

When the trampoline was invented by a young boy intrigued... Read More

How to Find a Gym and Start Exercising

There is hardly a week that passes without an article... Read More

Diet and Exercise ? Without Going to the Gym

Exercising and dieting are tasks that are very difficult for... Read More

Who Else Wants To Get In Shape in 35 Minutes?

Most of the physical fitness trainers, and coaches agree that... Read More

Overcoming Resistance to Exercise

Are You Destined to Sit on the Couch?If someone mentions... Read More

Optimize Your Exercise: Maximizing the Time Spent Working Out

Diet and Exercise are the inseparable twins that are seen... Read More

Finding The Right Exercise Intensity

We've all heard the exercise guidelines that recommend we participate... Read More

Bodybuilding Training Tips ? To be a Champion!

Twenty two years ago I fell into the world of... Read More

Why You Should Learn Tai Chi

Learning Tai ChiTai Chi combines movement, meditation and breathing, to... Read More

A 30-minute, Or Less, Full Body Workout

Most people do not have the time to do biceps... Read More

Current Recommendations are 30-60 Minutes of Exercise, Everyday?

This is the latest advice to the public and many... Read More

Exercise Equals Fun!

Getting America's children to exercise has never been more difficult... Read More

What the Philosophy of Tai Chi Can Do For You

Taoist PhilosophyTo understand the purpose of the form it is... Read More

4 Exercises That Will Help You Change Your Body Faster Than Any Other Exercises You May Have Tried

1. Lunges with a barbell. Properly executed, this exercise is... Read More

How Exercise and Beta-Glucan Help the Immune System

It is thought that moderate exercise, such as speed walking,... Read More

Planning An Exercise Program

When designing an aerobic or strength training exercise program, fitness... Read More

Get Out and Play: Top 7 Outdoor Exercises

Do you remember when our parents used to yell at... Read More

Is Exercise Making You Feel Worse?

I'm sure you've heard the following statement over and over... Read More

Incorporating Physical Activity into Your Daily Routine Not as Hard as You Think

You already know that getting at least 30 minutes of... Read More