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Heavy and Light work in the same session

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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 255 665.0 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 260 638.0 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 260 640.0 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 260 595.0 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 300 705.0 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 255 665.0 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 320 735.0 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!