Question for MWI - what do you know about training with varying rep ranges? I used to train using the standard 12-ish week blocks of each rep range, but in the last 12 months I tried something different.
I periodise the main lifts (squat, bench, dead, row) like this:
- 5 week volume load (increasing volume each week, equal tested PB in 4th week then go for new PB in 5th week). I work up to 5 reps, then back the weight off and go for 8 - 12 reps. Assistance work is 2 - 4 sets of 10 to 12 reps.
-4 week deload (drop sets/reps and increase weight over 4 weeks, going for small PB in 4th week). Through this phase I work up to 3 reps, then back the weight off and go for 8 - 12 reps. Assistance work is 2 - 4 sets of 5 - 6 reps. Total volume is way way lower than the loading phase.
Downhill injuries notwithstanding, I've had good results. So my actual question - are the different rep ranges within the same training session counterproductive? Eg, during the deload phase I work up to a heavy triple and then do 12+ reps of the same exercise straight after. I'd be really interested in your thoughts on this.
Sorry for the delay in posting, work’s been getting in the way of my evening internet times…
I have been pondering this all day and I am not sure if there is a definitive answer for this.
To make sure I have the question correct - doing a mix of moderate intensity / higher volume work with a some lower volume / higher intensity work in the same session worthwhile (assuming the %RM is relevant to the rep range you are using). Let me know if I have misinterpreted the question?
Short answer is yes, as long as the goal is a mix of strength and mass gains.
Long answer is more complex, tension is the primary stimulus for strength gains and to a degree increases in muscle mass. So doing some high % RM lifts with low reps will certainly help strength. The only problem is fatigue requires you to reduce your overall volume.
Metabolic stress ‘the pump’ is an important factor for mass gains, but not for strength gains, to achieve a high metabolic stress requires moderate intensity but higher volume training (setsxrepsxload=volume). Body builders almost always use this approach as it works, it also easy to do by training muscle groups in isolation.
I think (my educated opinion) is that as long as you do the high intensity training first, so fatigue is not an issue and tension is maximises (high %RM) THEN you do the higher volume work is a good approach. As far as I am aware there is no confounding variables by mixing multiple stimulus onto a muscle concurrently.
We have a muscle physiologist at work who is also a rather large body builder; I’ll ask him next week what he thinks.
