the science of workout variations, anyone knows?

  1. Registered User
    willc86's Avatar
    Join Date
    Feb 2012
    Posts
    163
    Rep Power
    113

    the science of workout variations, anyone knows?


    Hi. I have a few workout sets and I would like to know what it does and how it impacts your body and muscle group.

    Variation one -

    bench press - 5 sets 1min-2min rest

    145lbs light 10 reps
    160lbs light 10 reps
    200lbs moderate 8 reps
    220lbs moderate heavy 7 reps
    250lbs heavy 6 reps


    Variation 2 -
    bench press
    4 sets
    250 lbs - heavy 7 reps (fatigued)
    250lbs - heavy 6 reps ( fatigued)
    250lbs - heavy 5-6 reps (fatigued)
    250lbs - 3-5 reps (fatigued)

    Variation 3 -
    4sets

    240lbs heavy 7-9 reps near fatigue
    240lbs heavy 7-8 reps near faitgue
    240lbs heavy 7-10 reps faitgued
    260lbs heavy 4-6 reps fatigued.

  2. Registered User
    willc86's Avatar
    Join Date
    Feb 2012
    Posts
    163
    Rep Power
    113

    bump. anyone?
  3. Registered User
    ZiR RED's Avatar
    Stats
    6'1"  215 lbs.
    Join Date
    Aug 2010
    Location
    Surfside Beach, SC
    Posts
    2,529
    Rep Power
    297847

    Check out some books on periodization from your local library and you will get some better idea of how varying volumes and intensities result in different adaptations.

    2 of the 3 protocols you listed there are very similar.

    Br
    •   
       

  4. Running with the Big Boys
    Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Location
    Texas
    Age
    30
    Posts
    23,071
    Rep Power
    917996

    I would first say to stop looking at the bench press as something that is only working one muscle group. After that, you have to look at the % of your 1RM that you're using for working sets. General rule is that less experienced trainees need more volume to gain the muscle memory and technical mastery needed. The final thing is how long will of a phase would each protocol be used?
    M.Ed. Ex Phys

Similar Forum Threads

  1. Replies: 43
    Last Post: 07-23-2010, 03:42 AM
  2. information overload - workout science
    By travis0712 in forum Exercise Science
    Replies: 0
    Last Post: 05-30-2008, 11:27 AM
  3. L-Leucine Variations?
    By Bruth in forum Nutraplanet
    Replies: 12
    Last Post: 09-04-2007, 11:10 PM
  4. 20 Rep Squat Variations
    By iron addict in forum Exercise Science
    Replies: 2
    Last Post: 02-12-2004, 11:01 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in

Content Relevant URLs by vBSEO ©2011, Crawlability, Inc.