Rotating Rep Ranges?

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    Rotating Rep Ranges?


    Im curious if anyone rotates rep ranges? Example, I do a heavy chest/Back workout for 5-7 reps, next time I hit those muscle in about 4 days I will do a lighter workout for 8-11 reps.

    Just want to know if anyone does something similiar and how it has worked for you.

    Im actually thinking of doing a Light, Medium, Heavy. For Light it will be 9-11 reps, then medium workout for 6-8 reps, then a heavy one for 3-5 reps.

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    I rotate through different rep ranges every week. I begin the week with lower reps, say 5x5 or 8x3, using that for one upper body and one lower body day. I rest a day, then begin high rep days, say 8-10x10-12 for each bodypart.
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    What you are describing is undulating periodization. I think if you are going to rotate the reps, you should also match the rest periods and rep tempo with it.

    I use a form of western block, whereby I work for 3 weeks in an extensive to intensive fashion, take 1-2 weeks of restitution, and then begin a new training goal for another 3 weeks.
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    I do, but it's not really planned out in that fashion. I go more by feel depending on energy levels and how my body feels that day. There are some days where my joints feel great and I go heavier on those days (5-8 reps, stopping 1-2 short of failure) and there are other days where I stick to 12-15 reps.
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    Quote Originally Posted by Rodja View Post
    I do, but it's not really planned out in that fashion. I go more by feel depending on energy levels and how my body feels that day. There are some days where my joints feel great and I go heavier on those days (5-8 reps, stopping 1-2 short of failure) and there are other days where I stick to 12-15 reps.
    Exactly. And there are some days when you know you just need to stick with dynamic effort work and let your CNS recover.
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    Quote Originally Posted by Resolve View Post
    Exactly. And there are some days when you know you just need to stick with dynamic effort work and let your CNS recover.
    Words of wisdom.
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    exactly what i do. power days and speed/bbing style. Constantly changing and seeing gains. I recommend it for sure
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