Anybody heard of this. Its nothing new, I read about it in a Weider mag many years ago but I just started to implement and have had some decent results.
The basic gist is you do your normal workout but you do four sets for each exercise alternating between heavy and light; your goal reps are 6 and 21. It is suppossed to work both the fast twitch and slow twitch fibers during the same workout. I dismissed it before but decided to give it a shot to mix things up some and it seems to be giving decent results. I am "on" right now so it is hard to judge how some things are working but I will definitely continue this into post.
An example would be
Incline DB Press
1st set: Low weight x21
2nd set: Heavy Weight x6
3rd set: Low weight x21
4th set: Heavy Weight x6
The basic gist is you do your normal workout but you do four sets for each exercise alternating between heavy and light; your goal reps are 6 and 21. It is suppossed to work both the fast twitch and slow twitch fibers during the same workout. I dismissed it before but decided to give it a shot to mix things up some and it seems to be giving decent results. I am "on" right now so it is hard to judge how some things are working but I will definitely continue this into post.
An example would be
Incline DB Press
1st set: Low weight x21
2nd set: Heavy Weight x6
3rd set: Low weight x21
4th set: Heavy Weight x6