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.

---

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

The Different Types of Treadmills

When we usually think of treadmills, we tend to think... Read More

Wise Up and Invest in Your Workout Success - Six Top Fitness Faux Pas

Already dedicated exercisers make small but costly mistakes regularly in... Read More

Exercise Nutrition: How To Keep That Energy Up!

How many times has this happened to you?>> You psych... 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

How to Get Better Exercise Results By Improving Hydration

Water and ExerciseYour body excretes water in a number of... Read More

Strength Training FAQs

Do you need some beginner's strength training 'how to' information?... Read More

Exercise Tips: Move Your Body - Boost Your Productivity

Do you find yourself setting a New Year's Resolution (every... Read More

Debunking Common Exercise Myths, Part 1

Myth #1: Heavy weights make you "bulky"Heavy weights typically do... Read More

The Fundamentals of Pilates

There are people who are fond of getting an exercise... Read More

The Degradation of Fitness Science

The world and our selves evolve and exist in a... Read More

The Power Workout:

Scenario: I really want to get in shape, but I... Read More

The Truth About Lactate and Exercise

For years exercise scientists and physiologists have preached that lactate/lactic... Read More

How To Gain An Avalanche Of Energy!

For many people out there trying to become more energised... Read More

Want a Flat Stomach? - Heres the Best Exercise

The best exercise for the stomach is probably not the... Read More

When Exercising Right Looks Wrong III (Back)

Hopefully, if you read my last article I got you... Read More

Different Exercises Schedule to Combat Hypertension, Obesity, and Asthma!

Different Health Problems generally do not allow us to do... Read More

Bodybuilding, Weight Loss, and Exercise Tips ? Goal Setting for Long Term Results

My name is Greg Ryan. I am a fitness expert,... Read More

3 Steps To Starting a Successful Fall Exercise Program

Ah, the crisp cool breeze, the invigorating feel of the... Read More

Got A Cold - Should You Work Out?

A recent study sponsored by the American College of Sports... Read More

Exercise & Motivation, Part 2: Overcoming Inertia & Getting Started

In the first article in this series (http://tinyurl.com/8ztbo), we gave... Read More

Who Else Wants To Get In Shape in 35 Minutes?

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

Muscle Cramps and Exercise

Quite often runners and exercisers experience painful muscle cramping either... Read More

Weight Loss and Fitness - Facts not Fiction

The world of weight loss and fitness is certainly vast,... Read More

After WLS: Walking for Wellness

Step for step, mile for mile, walking is the best... Read More

Mom, How F.I.T.T. Is Your Workout?

Moms don't have the time or desire to mess around... Read More

Will Your Personal Trainer Help You Achieve Your Goals?

Hiring a personal trainer can be a significant investment ?... Read More

Top 10 Mistakes To Avoid When Exercising the Abdominals

The abdominal muscles are essential for maintaining good posture and... Read More

Fitness the Goddess Way: Movement vs. Exercise

I was excited to hear the esteemed speakers at the... Read More

Strategies for Alleviating the Boredom Associated with Exercise

Just about every expert in the ADD field will tell... Read More

Discover the Best Weight Loss Exercise Ever!

The Best Weight Loss ExerciseThe exercise the experts are keeping... Read More

Finding The Right Exercise Intensity

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

Exercising for life ? The magic is in the synergy!

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