Need more details:
1: What have you been doing?
2: What are your main training goals?
3: How much time you have before competition?
4: What position?
Maybe this could help too…
I took about 3 months off last fall and then got back into it. I started out light (at least for one week I did) then I progressed every single week for seven weeks. I did a low volume chest workout once every five days. Usually just worked 1 or 2 sets of 5 on flat Bennch working up to a 5rep max.and then I would do some incline and dips. It worked very well. At week 7 I did 235x5. Then with classes and Xmas break I took some time off unfortunately.
So after break I started lighter again doing sets of five and stalled once I got 225x5. Since then I did sets of 8-12 hoping to put on some much needed size… hoping i could do that for 6 weeks or so and then transitions into heavier stuff… which I had thought worked well for me in the past. But I stalled on the 4x12 quicker than I thought.
Now, I’m not ready to give up on anything, I’m just curious if that 4x12 hypertophy stuff is necessary… OR is it the body weight gain that led to the results? Will I see the same results without a hypertrophy block?
Maybe this could help too…
I took about 3 months off last fall and then got back into it. I started out light (at least for one week I did) then I progressed every single week for seven weeks. I did a low volume chest workout once every five days. Usually just worked 1 or 2 sets of 5 on flat Bennch working up to a 5rep max.and then I would do some incline and dips. It worked very well. At week 7 I did 235x5. Then with classes and Xmas break I took some time off unfortunately.
So after break I started lighter again doing sets of five and stalled once I got 225x5. Since then I did sets of 8-12 hoping to put on some much needed size… hoping i could do that for 6 weeks or so and then transitions into heavier stuff… which I had thought worked well for me in the past. But I stalled on the 4x12 quicker than I thought.
Now, I’m not ready to give up on anything, I’m just curious if that 4x12 hypertophy stuff is necessary… OR is it the body weight gain that led to the results? Will I see the same results without a hypertrophy block?
Not to disrespect anyone’s opinion, but I do not think there is such a thing as lifting too heavy early in a cycle. You can overtrain, but lifting light early in the cycle is not the answer. Lift hard and heavy for 3-4 weeks while increasing volume. If you feel yourself getting beat up or your lifts become more difficult, reduce volume by half for a week or two.
Second, sets of 12 are not effecient for making you stronger. They’re not actually that great for hypertrophy either, especially if they are too light. Strength is best built in the 1-3 rep range with weights above 85% of 1RM. Hypertrophy is best realized in the 8 rep range with weights that allow you to perform 3-4 sets of 8…barely. I suggest…
Warm Up
-
Sets of 2-3, working up to a near rep max, then another set or two at that weight. Long rest breaks (3-5mins).
-
3 x 8 at a weight that barely allows you to complete the last set…1-2 min rest breaks.
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Tricep work such as dips or close-grip bench press.
Throw in some board presses. Two or three 2 x 4’s on your chest with a good spotter. You will be using weights in excess of your 1RM for doubles and triples.
This is not some crazy, exotic lifting. This is bread and butter powerlifting. It will be demanding, so I would only do this off season or GPP. If you don’t compete as a sprinter, you can probably get away with it anytime.
Thanks for everyone’s responses. I really like the set up of
Monday
Bench variation … incline or board press etc
Squat variation
Wed
Cleans
Dead lift
Dips
Military
Friday
Squat
Bench press
All auxiliary exercises would be for lower body speed stuff… ghr, sldl, etc.
Low volume …3 sets per exercise per day. Allows me to focus on more than just bench press, too. It’s similar to what rb34 reccomeded in that other thread.
Star: are you suggesting that I do 2-3 sets of heavy weight and then hypertrophy stuff afterwards? So like adding in additional presses with sets of 8? I could even do dumbbell work even?
Thanks for everyone’s responses. I really like the set up of
Monday
Bench variation … incline or board press etc
Squat variation
Wed
Cleans
Dead lift
Dips
Military
Friday
Squat
Bench press
Low volume …3 sets per exercise per day. Allows me to focus on more than just bench press, too. It’s similar to what rb34 reccomeded in that other thread.
Star: are you suggesting that I do 2-3 sets of heavy weight and then hypertrophy stuff afterwards? So like adding in additional presses with sets of 8? I could even do dumbbell work even?
That may be too much work.
Mon:
Squat
Bench
Row
Hyper
Tue/Fri:
BB circuits
Thur:
Squats or Trap bar dl
Db floor press
Pullup
Rev hyper
Each session starts out - calisthenics, muscle activation and hip mobility/prehab (pushup plus)…
Me love powerlifting. 
Even if I’m only doing 3 sets?
Its the BFS football workout. Maybe not ideal, but I would change it so that I would be doing low volume speed work m-w-f and tempo and an work on Tuesday and Thursday. Med ball after speed and before weights. x25 throws.
Even if I’m only doing 3 sets?
Its the BFS football workout. Maybe not ideal, but I would change it so that I would be doing low volume speed work m-w-f and tempo and an work on Tuesday and Thursday. Med ball after speed and before weights. x25 throws.
Too much IMO… Most athletes cant handle 3 total body sessions.
Here are some notes i made from the last time my bench press went up:
Lifted very high volume 3x per week
Chest Triceps on monday
Lower body on wednesday and military press
Pulling excercises on friday
Took creatine for the first time
Gained 10-15 pounds body weight
didn’t do any running
power clean went from 185lbs to 215
squat did not change
took from mid feb. or so to end of may.
I did 4x12 for bench for 6 (or more?)consecutive weeks.
Then went to 4x6-8 for 6 weeks
one or two weeks of 3x3 or so
maxed out at 250… up from 215
Here are some notes i made from the last time my bench press went up:
Lifted very high volume 3x per week
Chest Triceps on monday
Lower body on wednesday and military press
Pulling excercises on friday
Took creatine for the first time
Gained 10-15 pounds body weight
during track season
power clean went from 185lbs to 215
squat did not change
took from mid feb. or so to end of may.
I did 4x12 for bench for 6 (or more?)consecutive weeks.
Then went to 4x6-8 for 6 weeks
one or two weeks of 3x3 or so
maxed out at 250… up from 215
That’s a lot of weeks to do hypertrophy/strength endurance work. The more trained you are the less time you need to spend doing it. I don’t mean to say it’s unimportant only that you need to spend more time with 5’s and 3’s and less in 12’s. Shorten your blocks down-no need to do that many consecutive weeks of the same rep range-too much type I fiber development. 6-8 reps, while closer to developing strength is not really addressing that issue like lower reps would. Shorter blocks with more frequent rotation of the rep ranges.
I don’t think I’ve gained much muscle fiber at all. That’s what my original post was asking really. Can I develop muscle fiber lifting heavy weights as long as I gain body weight?
Week 1 3x3
Week 2 3x5
Week 3 5-3-1
Week 4 deload
Or should I spend 4-6 weeks doing 3x8 and adding some mass and then lower the reps to the 1-5 range? Too most ppl this maybe isn’t too much of a concern. But my bench press is embarrassing. I haven’t made considerable progress in 4 years now…!!
I don’t think I’ve gained much muscle fiber at all. That’s what my original post was asking really. Can I develop muscle fiber lifting heavy weights as long as I gain body weight?
Week 1 3x3
Week 2 3x5
Week 3 5-3-1
Week 4 deload
Or should I spend 4-6 weeks doing 3x8 and adding some mass and then lower the reps to the 1-5 range? Too most ppl this maybe isn’t too much of a concern. But my bench press is embarrassing. I haven’t made considerable progress in 4 years now…!!
I would definitely be in favor of higher volume weights than what you have planned there. Also, it really comes down to your diet when you are trying to put on weight. How is that going?
Yes, on at least one day. If you lift heavy and hard, one day of bench/chest per week will work. If you’re not sure about 1 day/week or 2 days/week, split the difference.
Week 1
Day 1 Upper
Day 2 Lower
Day 3 Upper
Week 2
Day 1 Lower
Day 2 Upper
Day 3 Lower
If you hit chest twice per week, you could do one strength day (low rep high intensity) along with maybe 2-3 sets of incline dumbell press, and do hypertrophy the second day (incline bench, 3-4 sets of 8). I also like weighted dips, as they hit both the chest and triceps fairly hard.
If you’re worried about volume, drop the accessory execises.
Thats the exact set up i did last fall that worked really well. But can I do speed work on upper body days? I feel like that set up doesn’t suit my lower body as well because i can handle 2x per week lower body. At least I could back when my poundage was 100 pounds lighter.
As for the body weight gain… Yes that was my original intent. I absolutely need to gain weight, I haven’t gained much bw at all. Its why i asked if:
bodyweight gains lead to strength gains even with 1-5 rep range workouts.
OR
hypertrophy style training leads to larger muscles and increased maximal strength when transitioned.
You can’t grow new muscle fiber, you can enlarge your existing fibers (hypertrophy) or improve your ability to use what you have (strength)…or both. You can only gain weight by increasing your caloric intake above your caloric expenses.
Or should I spend 4-6 weeks doing 3x8 and adding some mass and then lower the reps to the 1-5 range? Too most ppl this maybe isn’t too much of a concern. But my bench press is embarrassing. I haven’t made considerable progress in 4 years now…!!
That’s old style linear periodization. Whether you call it complex, concurrent or block training, working both qualities, mass and strength, at the same time is the better way to go.