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Thread: Heavy Day and Light day?

  1. #1
    eek... it's lil' Fixation! fixationdarknes's Avatar
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    Heavy Day and Light day?

    I was thinking that instead of keeping my rep schemes at 8 reps per set, I'd switch it up. And I know that different rep schemes are used for different goals and different people. So, I want to incorporate low reps and high reps into my workouts for the best hypertrophy possible. How does this sound?:

    Heavy Week: Sets of (6,4,2,) not including warmup
    Light Week: Sets of (12,10,8) not including warmup
    ~~And then just rotate those every other week.

    Do any of you guys have similar routines?
    Lifting Journal
    Age: 20, Height: 5'7", Weight: 165, Deadlift: 405, 9.5" Squat: 230 x 10, Bench: 195 (3x5)

    Quote Originally Posted by fatrb38
    I try to visualize that my girlfriend is under the weight and I have to push the weight up to save her. Of course it doesn't work and I just laugh as I think about the weight slowly crushing her bones. Then I remember it's me under the weight and give 200% effort to push it back up.

  2. #2
    MilliVanilli
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    Yes.


    I saw some of my best gains off of a similiar routine. Just don't go to failure on your heavy days.
    Blood, sweat, and tears.

  3. #3
    eek... it's lil' Fixation! fixationdarknes's Avatar
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    Why not?
    Lifting Journal
    Age: 20, Height: 5'7", Weight: 165, Deadlift: 405, 9.5" Squat: 230 x 10, Bench: 195 (3x5)

    Quote Originally Posted by fatrb38
    I try to visualize that my girlfriend is under the weight and I have to push the weight up to save her. Of course it doesn't work and I just laugh as I think about the weight slowly crushing her bones. Then I remember it's me under the weight and give 200% effort to push it back up.

  4. #4
    suprarob
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    Kotex for heavy days and Maxi-liners for light days...

  5. #5
    eek... it's lil' Fixation! fixationdarknes's Avatar
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    Quote Originally Posted by suprarob
    Kotex for heavy days and Maxi-liners for light days...
    Lifting Journal
    Age: 20, Height: 5'7", Weight: 165, Deadlift: 405, 9.5" Squat: 230 x 10, Bench: 195 (3x5)

    Quote Originally Posted by fatrb38
    I try to visualize that my girlfriend is under the weight and I have to push the weight up to save her. Of course it doesn't work and I just laugh as I think about the weight slowly crushing her bones. Then I remember it's me under the weight and give 200% effort to push it back up.

  6. #6
    MilliVanilli
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    Quote Originally Posted by fixationdarknes
    Why not?

    ...because you'll quickly burn out and overtrain. If you go heavy and go to failure, you really think that you're going to recover 100% within 2 days off? I think not.

    If you go heavy and failure, sometimes it can take a full month or two to completely recover. Theres an article about that kicking around somewhere.
    Blood, sweat, and tears.

  7. #7
    eek... it's lil' Fixation! fixationdarknes's Avatar
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    I only work out each body part once a week though (except for abs). But there are some other exceptions like getting indirect work on different days. Here's my routine:

    Mon-Legs
    Tues-Cardio/abs
    Wed-Chest/Delt/Tri
    Thurs-If feel well, will do Cardio/abs, but if I don't feel like I could, then I just rest on this day.
    Fri-Back
    Sat-Cardio/abs
    Sun-Rest day; Bicep Curls
    Last edited by fixationdarknes; 02-26-2005 at 11:56 AM.
    Lifting Journal
    Age: 20, Height: 5'7", Weight: 165, Deadlift: 405, 9.5" Squat: 230 x 10, Bench: 195 (3x5)

    Quote Originally Posted by fatrb38
    I try to visualize that my girlfriend is under the weight and I have to push the weight up to save her. Of course it doesn't work and I just laugh as I think about the weight slowly crushing her bones. Then I remember it's me under the weight and give 200% effort to push it back up.

  8. #8
    MilliVanilli
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    uh where are the light/heavy days then?


    When you do a light heavy routine, you normally work each muscle group heavy once a week and light once a week.... or were you going to do a heavy week, light week, heavy week?
    Blood, sweat, and tears.

  9. #9
    eek... it's lil' Fixation! fixationdarknes's Avatar
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    Quote Originally Posted by ianack4life
    uh where are the light/heavy days then?


    When you do a light heavy routine, you normally work each muscle group heavy once a week and light once a week.... or were you going to do a heavy week, light week, heavy week?
    I was gonna do heavy week, light week, heavy week,...

    Should I not do that?
    Lifting Journal
    Age: 20, Height: 5'7", Weight: 165, Deadlift: 405, 9.5" Squat: 230 x 10, Bench: 195 (3x5)

    Quote Originally Posted by fatrb38
    I try to visualize that my girlfriend is under the weight and I have to push the weight up to save her. Of course it doesn't work and I just laugh as I think about the weight slowly crushing her bones. Then I remember it's me under the weight and give 200% effort to push it back up.

  10. #10
    MilliVanilli
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    Quote Originally Posted by fixationdarknes
    I was gonna do heavy week, light week, heavy week,...

    Should I not do that?

    Thats fine, just not what I think of when I see heavy/light routines.
    Blood, sweat, and tears.

  11. #11
    eek... it's lil' Fixation! fixationdarknes's Avatar
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    Quote Originally Posted by ianack4life
    Thats fine, just not what I think of when I see heavy/light routines.
    Oh. Well, do you think it would be less effective doing heavy week - light week style?
    Last edited by fixationdarknes; 02-26-2005 at 07:49 PM.
    Lifting Journal
    Age: 20, Height: 5'7", Weight: 165, Deadlift: 405, 9.5" Squat: 230 x 10, Bench: 195 (3x5)

    Quote Originally Posted by fatrb38
    I try to visualize that my girlfriend is under the weight and I have to push the weight up to save her. Of course it doesn't work and I just laugh as I think about the weight slowly crushing her bones. Then I remember it's me under the weight and give 200% effort to push it back up.

  12. #12
    MilliVanilli
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    Quote Originally Posted by fixationdarknes
    Oh. Well, do you think it would be less effective doing heavy week - light week style?

    suppose it can work, any rep scheme can as long as you dont overwork the muscles and just work them optimally.
    Blood, sweat, and tears.

  13. #13
    eek... it's lil' Fixation! fixationdarknes's Avatar
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    Alright, thanks.
    Lifting Journal
    Age: 20, Height: 5'7", Weight: 165, Deadlift: 405, 9.5" Squat: 230 x 10, Bench: 195 (3x5)

    Quote Originally Posted by fatrb38
    I try to visualize that my girlfriend is under the weight and I have to push the weight up to save her. Of course it doesn't work and I just laugh as I think about the weight slowly crushing her bones. Then I remember it's me under the weight and give 200% effort to push it back up.

  14. #14
    Senior Member
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    I go heavy everytime I go to the gym....

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