working a body part 4 or 5 times a week fairly light in the 20 rep range
produces the same results as maxing out once a week risking injuries with low reps
been doing this six months now
body adapted to it fairly quickly i am doing fairly heavy weights for each body part 4 or 5 times a week for 20 reps
i feel much better and havent lost any size
you have to leave your ego at the door
interesting, ive found the opposite, and i was gonna post on it today so this thread is good.
I was doing pump sets, endless 8x8 gironda plans, etc...and then one day was like fuck that.
now i hit the gym 3 times a week for weights.
reverse pyramid heavy sets and just one exercise per bp. trying to keep all out first set to 5-6 reps, second set with less weight to 7 reps, last set with less weight to 8. stopping close to failure. so id do bench for chest like this. thats all for chest for the week.
ive noticed this low volume training with a cal defecit and max effort has me looking more althetic than ever. density in the muscles is coming out more, and im not totally fatiqued and bored with the gym anymore.
one thing that made sense when i look back on it, in college as a 18-21 yr old...my gains all came from this. after i started reading the mags and all believing the bullshit about splits, i got away from training heavy. and i never progressed more than i did as a natty teen in college. now granted, beginner gains are a factor here, but im experimenting to see if this is a way to pack on new fibers as i get older.
lately, ive hit a wall with progressing the weights any heavier. for example, i tried curling 135 by 5...and regressed to 4 reps today wtf...so i think i need to change up the exercise or try a new strenght program. any ideas?