With a rep range of 6-12 reps

  1. With a rep range of 6-12 reps


    Do you guys agree with this ?
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  2. A week *****

  3. Not at all.
    M.Ed. Ex Phys

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  4. What do you recommend ?

  5. I'd say it's a decent general average, but certainly not set in stone.

  6. Not limiting training to a specific range of reps. I have sets that vary from 1-20.
    M.Ed. Ex Phys


  7. Little more a little less depending on how you feel ?

  8. Quote Originally Posted by dmiller707 View Post
    Little more a little less depending on how you feel ?
    Depending on the lift, goal of the lift, phase of training, etc.
    M.Ed. Ex Phys


  9. I think if you were to add all that up, and figure the percentages of total sets conbined per week, per body group, it would be more accurate. Like saying legs should be 20-26 percent of your total number of sets that week. Works better than a given number of sets. Because depending on your rep range, number of sets changes drastically. And its a good baseline for the dbags that do 30+ sets of chest and bis a week but only 3 sets of squats and no deads. Lol.

  10. Right in guys ill keep tho stuff in mind .... Just got a gym membership currently doing 5/3/1 , but I feel like I'm not doing enough with the templates ..... Is there a program out there you guys think I'd better ?

  11. Quote Originally Posted by grandroid828
    I think if you were to add all that up, and figure the percentages of total sets conbined per week, per body group, it would be more accurate. Like saying legs should be 20-26 percent of your total number of sets that week. Works better than a given number of sets. Because depending on your rep range, number of sets changes drastically. And its a good baseline for the dbags that do 30+ sets of chest and bis a week but only 3 sets of squats and no deads. Lol.
    You mean 3 sets of deads & no squats... Haha
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  12. Quote Originally Posted by dmiller707 View Post
    Right in guys ill keep tho stuff in mind .... Just got a gym membership currently doing 5/3/1 , but I feel like I'm not doing enough with the templates ..... Is there a program out there you guys think I'd better ?
    What assistance template are you using?
    M.Ed. Ex Phys


  13. Quote Originally Posted by Rodja
    What assistance template are you using?
    I'm using the periodization Template ..... Just don't feel like I did enough after .

  14. Quote Originally Posted by dmiller707 View Post
    I'm using the periodization Template ..... Just don't feel like I did enough after .
    Then you're not working hard enough in each set. Each set should take 100% focus and effort and there should not be an "easy" set in there.
    M.Ed. Ex Phys


  15. Quote Originally Posted by Rodja
    Then you're not working hard enough in each set. Each set should take 100% focus and effort and there should not be an "easy" set in there.
    Heavier weight ?

  16. Quote Originally Posted by dmiller707 View Post
    Heavier weight ?
    That's one way to do it. The occasional set of 20 is also a good idea especially if you've been restricted to only 6-12.
    M.Ed. Ex Phys


  17. Quote Originally Posted by Rodja

    That's one way to do it. The occasional set of 20 is also a good idea especially if you've been restricted to only 6-12.
    Right on ill give it a try

  18. Right on bro ill give that a try

  19. Would it be okay to add some curls to the accesories and calf raises Etc that aren't included in the templates ?

  20. Quote Originally Posted by dmiller707 View Post
    Would it be okay to add some curls to the accesories and calf raises Etc that aren't included in the templates ?
    It's fine, but don't make them the focus of the day. Biceps and calves are relatively unimportant when it comes to strength.
    M.Ed. Ex Phys


  21. I'm currently doing the periodization template as well and I've only done 4 sets of curls total in the last 7 weeks and my biceps have still put on size (not an astronomical amount but they've grown). I thought that I wast doing enough at first either but once you up the weights or up the reps, I'm pretty cashed out by the end of the session. Keep it up bud.
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