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Dan | Heavy and Light work in the same session | 06-02-2013 @ 15:26 | |
Dan is old fashioned. Member 27, 2028 posts SQ 240, BP 170, DL 255665.0 kgs @ 102kgs UnEq | I'm following a Westside based routine at the moment with heavy, low volume sessions and light, higher volume sessions alternate weeks. I am enjoying the variety but wondered whether it would possible to speed up my progress by somehow combining the two into the same workout ? I was thinking perhaps warmup, then perform 3 heavy sets of 5 or triples, then 3 lighter sets of 9 or 12 reps at the same exercise. I am trying to get some hypertrophy from the high rep work and strength increase from the low rep work. Has anyone had any success with training along these lines ? | ||
brownbear | ... | 06-02-2013 @ 15:28 | |
Morrisons - rump - 7£ Member 2206, 11578 posts SQ 228, BP 150, DL 260638.0 kgs @ 98kgs UnEq | josh bryant, the american strength coach/trainer, has guys do their heavy and light stuff together something along lines of work up to top set drop down 10-20% and do multiple speed doubles/trebles | ||
Tony_Bonner | ... | 06-02-2013 @ 15:46 | |
cardio walrus Member 1910, 909 posts SQ 220, BP 160, DL 260640.0 kgs @ 115kgs UnEq | I'm doing this for bench at the moment Dan. Not long into it though, but seems to be working nicely so far. | ||
terryhollands | ... | 06-02-2013 @ 15:51 | |
9x WSM finalist! Member 662, 3372 posts | I do my sessions heavy upper body speed lower body, heavy lower body speed upper body if that's kind of what you mean? I find recovery okay even without assistance. It means I'm pressing 3 times a week and because the mixture of speed and heavy I find I'm not struggling on any of the sessions. | ||
Rico | ... | 06-02-2013 @ 16:07 | |
Sugdens very own David Dimbleby Member 1403, 3716 posts SQ 220, BP 115, DL 260595.0 kgs @ 97kgs UnEq | I'm doing the russian squat routine after my work sets ill generally drop down to 50-60% of my max and do 3x10-12 reps. | ||
Samthepigman | ... | 06-02-2013 @ 16:54 | |
See You Next Tuesday Member 2254, 3824 posts SQ 240, BP 165, DL 300705.0 kgs @ 89kgs UnEq | I do heavy and light every session | ||
Dan | ... | 06-02-2013 @ 17:00 | |
Dan is old fashioned. Member 27, 2028 posts SQ 240, BP 170, DL 255665.0 kgs @ 102kgs UnEq | Thanks lads. No negative comments then, so looks like it's worth giving it a try | ||
VinnyJones | ... | 06-02-2013 @ 17:55 | |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | I do Westside mate and I will sometimes do a high rep version of my max exercise straight afterwards. No negative effects but I guess it depends on what other assistance exercises you intend to do. I'd say go for it! | ||