Which lifting program is the best for you?
Replies
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@psuLemon, Mike Matthews recommends 4-6 rep range for men and 8-10 for women, as you know, and I've been following his program for two years. I'm looking for something new and have checked out PHAT and a program laid out by A Workout Routine. In PHAT, the power moves call for 3-5 reps. Does there really need to be any difference in reps between men and women? TIA.0
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lOL, I think I'll avoid that route. I'm doing aworkoutroutine modified intermediate right now - modified to take certain limitations into account, but that's basically a whole body workout 3x a week with plenty of rest. It seems to be doing the trick so far.trigden1991 wrote: »trigden1991 wrote: »Just to say that after the advice given last month, I have implemented a PPLUL programme and am really enjoying it. Hitting muscle groups twice a week after years of "bro splits" is proving to work for my body.
That is awesome to hear.
I don't want to say it but it would seem I am building muscle in a deficit................
It's possible, especially since you are young. At the very least, you are getting stronger due to CNS adaptations.
Now the bigger question is, how mad are you for running a bro-split for so long
I have a really newb question. Exactly what is a "Bro-split?" I see bro this and bro that everywhere lol and my 1970s formatted cranium doesn't get it.
Bro splits are typically low frequency lifting peograms that target muscle groups once per week. I suspect they were made possible because many body builders would follow it. But many of them are using drugs.
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@psuLemon, Mike Matthews recommends 4-6 rep range for men and 8-10 for women, as you know, and I've been following his program for two years. I'm looking for something new and have checked out PHAT and a program laid out by A Workout Routine. In PHAT, the power moves call for 3-5 reps. Does there really need to be any difference in reps between men and women? TIA.
No. Ugh.0 -
@quiksylver296 thanks. As a women I felt bad for even asking that question, but....0
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@quiksylver296 thanks. As a women I felt bad for even asking that question, but....
No worries. There are reasons for different rep ranges, but gender isn't one of them.1 -
quiksylver296 wrote: »@psuLemon, Mike Matthews recommends 4-6 rep range for men and 8-10 for women, as you know, and I've been following his program for two years. I'm looking for something new and have checked out PHAT and a program laid out by A Workout Routine. In PHAT, the power moves call for 3-5 reps. Does there really need to be any difference in reps between men and women? TIA.
No. Ugh.
Pretty much. Also, if you enjoy his workouts, you can move to beyond BLS, which incorporate periodization. But any program from Layne Norton is going to be top notch as well.0 -
quiksylver296 wrote: »@psuLemon, Mike Matthews recommends 4-6 rep range for men and 8-10 for women, as you know, and I've been following his program for two years. I'm looking for something new and have checked out PHAT and a program laid out by A Workout Routine. In PHAT, the power moves call for 3-5 reps. Does there really need to be any difference in reps between men and women? TIA.
No. Ugh.
Pretty much. Also, if you enjoy his workouts, you can move to beyond BLS, which incorporate periodization. But any program from Layne Norton is going to be top notch as well.
I love Layne Norton's PH3 program, @leajas1, if you're looking for something that cycles high rep/low weight and low rep/high weight.1 -
quiksylver296 wrote: »@psuLemon, Mike Matthews recommends 4-6 rep range for men and 8-10 for women, as you know, and I've been following his program for two years. I'm looking for something new and have checked out PHAT and a program laid out by A Workout Routine. In PHAT, the power moves call for 3-5 reps. Does there really need to be any difference in reps between men and women? TIA.
No. Ugh.
Pretty much. Also, if you enjoy his workouts, you can move to beyond BLS, which incorporate periodization. But any program from Layne Norton is going to be top notch as well.
You were talking about BLS the other day and it hit me that there's nothing stopping me from following that program. TLS only has one follow up (Year One Challenge for Women) and I've worked through that and am just bored). PHAT looks really fun though.0 -
quiksylver296 wrote: »quiksylver296 wrote: »@psuLemon, Mike Matthews recommends 4-6 rep range for men and 8-10 for women, as you know, and I've been following his program for two years. I'm looking for something new and have checked out PHAT and a program laid out by A Workout Routine. In PHAT, the power moves call for 3-5 reps. Does there really need to be any difference in reps between men and women? TIA.
No. Ugh.
Pretty much. Also, if you enjoy his workouts, you can move to beyond BLS, which incorporate periodization. But any program from Layne Norton is going to be top notch as well.
I love Layne Norton's PH3 program, @leajas1, if you're looking for something that cycles high rep/low weight and low rep/high weight.
Thanks, I'll check it out!0 -
quiksylver296 wrote: »quiksylver296 wrote: »@psuLemon, Mike Matthews recommends 4-6 rep range for men and 8-10 for women, as you know, and I've been following his program for two years. I'm looking for something new and have checked out PHAT and a program laid out by A Workout Routine. In PHAT, the power moves call for 3-5 reps. Does there really need to be any difference in reps between men and women? TIA.
No. Ugh.
Pretty much. Also, if you enjoy his workouts, you can move to beyond BLS, which incorporate periodization. But any program from Layne Norton is going to be top notch as well.
I love Layne Norton's PH3 program, @leajas1, if you're looking for something that cycles high rep/low weight and low rep/high weight.
I really enjoyed PHUL while I was able to do it. PHAT was on my short list but I couldnt' do a 5 day program at the time. And I heard a lot of good things about BLS, so I went with that. It's a great program. And interesting enough, much of his information is from Lorton, Araon, Schoenfeld, Riptoe, etc.0 -
quiksylver296 wrote: »quiksylver296 wrote: »@psuLemon, Mike Matthews recommends 4-6 rep range for men and 8-10 for women, as you know, and I've been following his program for two years. I'm looking for something new and have checked out PHAT and a program laid out by A Workout Routine. In PHAT, the power moves call for 3-5 reps. Does there really need to be any difference in reps between men and women? TIA.
No. Ugh.
Pretty much. Also, if you enjoy his workouts, you can move to beyond BLS, which incorporate periodization. But any program from Layne Norton is going to be top notch as well.
I love Layne Norton's PH3 program, @leajas1, if you're looking for something that cycles high rep/low weight and low rep/high weight.
Thanks, I'll check it out!
I liked it better than PHAT, because it keeps more emphasis on the big three (hence PH3) - squats, bench and deads.0 -
quiksylver296 wrote: »@psuLemon, Mike Matthews recommends 4-6 rep range for men and 8-10 for women, as you know, and I've been following his program for two years. I'm looking for something new and have checked out PHAT and a program laid out by A Workout Routine. In PHAT, the power moves call for 3-5 reps. Does there really need to be any difference in reps between men and women? TIA.
No. Ugh.
Pretty much. Also, if you enjoy his workouts, you can move to beyond BLS, which incorporate periodization. But any program from Layne Norton is going to be top notch as well.
You were talking about BLS the other day and it hit me that there's nothing stopping me from following that program. TLS only has one follow up (Year One Challenge for Women) and I've worked through that and am just bored). PHAT looks really fun though.
If anything I would move to Beyond BLS so you get the benefits from the periodization.0 -
@psuLemon, Mike Matthews recommends 4-6 rep range for men and 8-10 for women, as you know, and I've been following his program for two years. I'm looking for something new and have checked out PHAT and a program laid out by A Workout Routine. In PHAT, the power moves call for 3-5 reps. Does there really need to be any difference in reps between men and women? TIA.
Hmm interesting. I really like Mike Matthews and know he does his research, still something doesn't sit well with me about this. Maybe it is due to most women's preference to train that way? or I have heard we recover differently but not sure if rep ranges have anything to do with it. Strong Curves rep ranges are also very high for the most part. In the end I don't see why women can't train like men if they desire.0 -
quiksylver296 wrote: »quiksylver296 wrote: »@psuLemon, Mike Matthews recommends 4-6 rep range for men and 8-10 for women, as you know, and I've been following his program for two years. I'm looking for something new and have checked out PHAT and a program laid out by A Workout Routine. In PHAT, the power moves call for 3-5 reps. Does there really need to be any difference in reps between men and women? TIA.
No. Ugh.
Pretty much. Also, if you enjoy his workouts, you can move to beyond BLS, which incorporate periodization. But any program from Layne Norton is going to be top notch as well.
I love Layne Norton's PH3 program, @leajas1, if you're looking for something that cycles high rep/low weight and low rep/high weight.
I've read that this is an intermediate program and you're supposed to have a certain Wilks before considering it.
I know you've made some great progress on it, just wondering if anyone had thoughts about that?0 -
TresaAswegan wrote: »quiksylver296 wrote: »quiksylver296 wrote: »@psuLemon, Mike Matthews recommends 4-6 rep range for men and 8-10 for women, as you know, and I've been following his program for two years. I'm looking for something new and have checked out PHAT and a program laid out by A Workout Routine. In PHAT, the power moves call for 3-5 reps. Does there really need to be any difference in reps between men and women? TIA.
No. Ugh.
Pretty much. Also, if you enjoy his workouts, you can move to beyond BLS, which incorporate periodization. But any program from Layne Norton is going to be top notch as well.
I love Layne Norton's PH3 program, @leajas1, if you're looking for something that cycles high rep/low weight and low rep/high weight.
I've read that this is an intermediate program and you're supposed to have a certain Wilks before considering it.
I know you've made some great progress on it, just wondering if anyone had thoughts about that?
I'd asked the Wilks question before I started it, on this thread I think.
Yes, it recommends a certain Wilks. I was relatively close - like within 15 points if I remember right.
But the answer I got here was as long as you had good form on your lifts, and weren't a newbie, go for it.
It's based off your personal 1RM. So I would think anyone could use it (again, as long as you have good form and aren't a total newb). 72.5% of my 1RM will be different than yours, obviously, but I think that would keep it within anyone's reach/ability.2 -
TresaAswegan wrote: »quiksylver296 wrote: »quiksylver296 wrote: »@psuLemon, Mike Matthews recommends 4-6 rep range for men and 8-10 for women, as you know, and I've been following his program for two years. I'm looking for something new and have checked out PHAT and a program laid out by A Workout Routine. In PHAT, the power moves call for 3-5 reps. Does there really need to be any difference in reps between men and women? TIA.
No. Ugh.
Pretty much. Also, if you enjoy his workouts, you can move to beyond BLS, which incorporate periodization. But any program from Layne Norton is going to be top notch as well.
I love Layne Norton's PH3 program, @leajas1, if you're looking for something that cycles high rep/low weight and low rep/high weight.
I've read that this is an intermediate program and you're supposed to have a certain Wilks before considering it.
I know you've made some great progress on it, just wondering if anyone had thoughts about that?
Uh...I had to look that up and when I did the calculations I'm pretty sure I did it wrong. I'd say I'm pretty strongly in the intermediate box
Squats: 165lbs 2x6 and 1x5
DLs: 145lbs 3x4
Bench: (moving up next chest day) 85lbs 1x10, 1x9, 1x8
Thoughts? I can take hearing I need more work. Thanks!0 -
quiksylver296 wrote: »@psuLemon, Mike Matthews recommends 4-6 rep range for men and 8-10 for women, as you know, and I've been following his program for two years. I'm looking for something new and have checked out PHAT and a program laid out by A Workout Routine. In PHAT, the power moves call for 3-5 reps. Does there really need to be any difference in reps between men and women? TIA.
No. Ugh.
Pretty much. Also, if you enjoy his workouts, you can move to beyond BLS, which incorporate periodization. But any program from Layne Norton is going to be top notch as well.
You were talking about BLS the other day and it hit me that there's nothing stopping me from following that program. TLS only has one follow up (Year One Challenge for Women) and I've worked through that and am just bored). PHAT looks really fun though.
If anything I would move to Beyond BLS so you get the benefits from the periodization.
Thanks - that would be all new for me.
ETA: I'm starting a cut in February so I'll be doing this all in a deficit. My goal will be to maintain as much muscle as possible, as I certainly won't be gaining any.0 -
quiksylver296 wrote: »TresaAswegan wrote: »quiksylver296 wrote: »quiksylver296 wrote: »@psuLemon, Mike Matthews recommends 4-6 rep range for men and 8-10 for women, as you know, and I've been following his program for two years. I'm looking for something new and have checked out PHAT and a program laid out by A Workout Routine. In PHAT, the power moves call for 3-5 reps. Does there really need to be any difference in reps between men and women? TIA.
No. Ugh.
Pretty much. Also, if you enjoy his workouts, you can move to beyond BLS, which incorporate periodization. But any program from Layne Norton is going to be top notch as well.
I love Layne Norton's PH3 program, @leajas1, if you're looking for something that cycles high rep/low weight and low rep/high weight.
I've read that this is an intermediate program and you're supposed to have a certain Wilks before considering it.
I know you've made some great progress on it, just wondering if anyone had thoughts about that?
I'd asked the Wilks question before I started it, on this thread I think.
Yes, it recommends a certain Wilks. I was relatively close - like within 15 points if I remember right.
But the answer I got here was as long as you had good form on your lifts, and weren't a newbie, go for it.
It's based off your personal 1RM. So I would think anyone could use it (again, as long as you have good form and aren't a total newb). 72.5% of my 1RM will be different than yours, obviously, but I think that would keep it within anyone's reach/ability.
No offense to you! I don't doubt your abilities at all, hopefully it didn't come across as that. But it's become pretty popular and I've seen a few people using it who have almost never benched or deadlifted in their lives and I'm like am I missing something..?0 -
TresaAswegan wrote: »quiksylver296 wrote: »TresaAswegan wrote: »quiksylver296 wrote: »quiksylver296 wrote: »@psuLemon, Mike Matthews recommends 4-6 rep range for men and 8-10 for women, as you know, and I've been following his program for two years. I'm looking for something new and have checked out PHAT and a program laid out by A Workout Routine. In PHAT, the power moves call for 3-5 reps. Does there really need to be any difference in reps between men and women? TIA.
No. Ugh.
Pretty much. Also, if you enjoy his workouts, you can move to beyond BLS, which incorporate periodization. But any program from Layne Norton is going to be top notch as well.
I love Layne Norton's PH3 program, @leajas1, if you're looking for something that cycles high rep/low weight and low rep/high weight.
I've read that this is an intermediate program and you're supposed to have a certain Wilks before considering it.
I know you've made some great progress on it, just wondering if anyone had thoughts about that?
I'd asked the Wilks question before I started it, on this thread I think.
Yes, it recommends a certain Wilks. I was relatively close - like within 15 points if I remember right.
But the answer I got here was as long as you had good form on your lifts, and weren't a newbie, go for it.
It's based off your personal 1RM. So I would think anyone could use it (again, as long as you have good form and aren't a total newb). 72.5% of my 1RM will be different than yours, obviously, but I think that would keep it within anyone's reach/ability.
No offense to you! I don't doubt your abilities at all, hopefully it didn't come across as that. But it's become pretty popular and I've seen a few people using it who have almost never benched or deadlifted in their lives and I'm like am I missing something..?
No offense taken! I agree it's not for new lifters!0 -
TresaAswegan wrote: »quiksylver296 wrote: »quiksylver296 wrote: »@psuLemon, Mike Matthews recommends 4-6 rep range for men and 8-10 for women, as you know, and I've been following his program for two years. I'm looking for something new and have checked out PHAT and a program laid out by A Workout Routine. In PHAT, the power moves call for 3-5 reps. Does there really need to be any difference in reps between men and women? TIA.
No. Ugh.
Pretty much. Also, if you enjoy his workouts, you can move to beyond BLS, which incorporate periodization. But any program from Layne Norton is going to be top notch as well.
I love Layne Norton's PH3 program, @leajas1, if you're looking for something that cycles high rep/low weight and low rep/high weight.
I've read that this is an intermediate program and you're supposed to have a certain Wilks before considering it.
I know you've made some great progress on it, just wondering if anyone had thoughts about that?
Uh...I had to look that up and when I did the calculations I'm pretty sure I did it wrong. I'd say I'm pretty strongly in the intermediate box
Squats: 165lbs 2x6 and 1x5
DLs: 145lbs 3x4
Bench: (moving up next chest day) 85lbs 1x10, 1x9, 1x8
Thoughts? I can take hearing I need more work. Thanks!
I would be more concerned about good form than the Wilks number, having used the program for awhile now.
You'll need to know your one rep max (1RM) for bench, squats and deads. You can take your numbers above and use this website to find your 1RM.
http://strengthlevel.com/strength-standards0 -
quiksylver296 wrote: »TresaAswegan wrote: »quiksylver296 wrote: »quiksylver296 wrote: »@psuLemon, Mike Matthews recommends 4-6 rep range for men and 8-10 for women, as you know, and I've been following his program for two years. I'm looking for something new and have checked out PHAT and a program laid out by A Workout Routine. In PHAT, the power moves call for 3-5 reps. Does there really need to be any difference in reps between men and women? TIA.
No. Ugh.
Pretty much. Also, if you enjoy his workouts, you can move to beyond BLS, which incorporate periodization. But any program from Layne Norton is going to be top notch as well.
I love Layne Norton's PH3 program, @leajas1, if you're looking for something that cycles high rep/low weight and low rep/high weight.
I've read that this is an intermediate program and you're supposed to have a certain Wilks before considering it.
I know you've made some great progress on it, just wondering if anyone had thoughts about that?
Uh...I had to look that up and when I did the calculations I'm pretty sure I did it wrong. I'd say I'm pretty strongly in the intermediate box
Squats: 165lbs 2x6 and 1x5
DLs: 145lbs 3x4
Bench: (moving up next chest day) 85lbs 1x10, 1x9, 1x8
Thoughts? I can take hearing I need more work. Thanks!
I would be more concerned about good form than the Wilks number, having used the program for awhile now.
You'll need to know your one rep max (1RM) for bench, squats and deads. You can take your numbers above and use this website to find your 1RM.
http://strengthlevel.com/strength-standards
Thanks again!0 -
@psuLemon, Mike Matthews recommends 4-6 rep range for men and 8-10 for women, as you know, and I've been following his program for two years. I'm looking for something new and have checked out PHAT and a program laid out by A Workout Routine. In PHAT, the power moves call for 3-5 reps. Does there really need to be any difference in reps between men and women? TIA.
Hmm interesting. I really like Mike Matthews and know he does his research, still something doesn't sit well with me about this. Maybe it is due to most women's preference to train that way? or I have heard we recover differently but not sure if rep ranges have anything to do with it. Strong Curves rep ranges are also very high for the most part. In the end I don't see why women can't train like men if they desire.
It has to do with the type of muscle fibers (slow twitch vs fast twitch). Women tend to have more slow twitch muscle fibers (from my understanding), so there is a propensity to respond better to higher rep/lower weight. I am sure based on that, and all his clients, he has noticed that women tend to be able to add more volume with higher reps where males respond better to higher weight lower reps. Whether or not it's good for the individual will vary. So if you work in a variety of rep ranges, you can address both types of muscle fiber, receive the benefits and work on the weaknesses.4 -
@psuLemon, Mike Matthews recommends 4-6 rep range for men and 8-10 for women, as you know, and I've been following his program for two years. I'm looking for something new and have checked out PHAT and a program laid out by A Workout Routine. In PHAT, the power moves call for 3-5 reps. Does there really need to be any difference in reps between men and women? TIA.
Hmm interesting. I really like Mike Matthews and know he does his research, still something doesn't sit well with me about this. Maybe it is due to most women's preference to train that way? or I have heard we recover differently but not sure if rep ranges have anything to do with it. Strong Curves rep ranges are also very high for the most part. In the end I don't see why women can't train like men if they desire.
It has to do with the type of muscle fibers (slow twitch vs fast twitch). Women tend to have more slow twitch muscle fibers (from my understanding), so there is a propensity to respond better to higher rep/lower weight. I am sure based on that, and all his clients, he has noticed that women tend to be able to add more volume with higher reps where males respond better to higher weight lower reps. Whether or not it's good for the individual will vary. So if you work in a variety of rep ranges, you can address both types of muscle fiber, receive the benefits and work on the weaknesses.
Ahh super interesting stuff! Thanks
Yea I tend to hit most rep ranges so fingers crossed something is working
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@psuLemon, Mike Matthews recommends 4-6 rep range for men and 8-10 for women, as you know, and I've been following his program for two years. I'm looking for something new and have checked out PHAT and a program laid out by A Workout Routine. In PHAT, the power moves call for 3-5 reps. Does there really need to be any difference in reps between men and women? TIA.
Hmm interesting. I really like Mike Matthews and know he does his research, still something doesn't sit well with me about this. Maybe it is due to most women's preference to train that way? or I have heard we recover differently but not sure if rep ranges have anything to do with it. Strong Curves rep ranges are also very high for the most part. In the end I don't see why women can't train like men if they desire.
It has to do with the type of muscle fibers (slow twitch vs fast twitch). Women tend to have more slow twitch muscle fibers (from my understanding), so there is a propensity to respond better to higher rep/lower weight. I am sure based on that, and all his clients, he has noticed that women tend to be able to add more volume with higher reps where males respond better to higher weight lower reps. Whether or not it's good for the individual will vary. So if you work in a variety of rep ranges, you can address both types of muscle fiber, receive the benefits and work on the weaknesses.
Ahh super interesting stuff! Thanks
Yea I tend to hit most rep ranges so fingers crossed something is working
It's one of the things I enjoy in BLS. Most of my work is in the 4 to 6 rep range, while he does include a few sets per week in the 8 to 10 range.0 -
@psuLemon, Mike Matthews recommends 4-6 rep range for men and 8-10 for women, as you know, and I've been following his program for two years. I'm looking for something new and have checked out PHAT and a program laid out by A Workout Routine. In PHAT, the power moves call for 3-5 reps. Does there really need to be any difference in reps between men and women? TIA.
Hmm interesting. I really like Mike Matthews and know he does his research, still something doesn't sit well with me about this. Maybe it is due to most women's preference to train that way? or I have heard we recover differently but not sure if rep ranges have anything to do with it. Strong Curves rep ranges are also very high for the most part. In the end I don't see why women can't train like men if they desire.
It has to do with the type of muscle fibers (slow twitch vs fast twitch). Women tend to have more slow twitch muscle fibers (from my understanding), so there is a propensity to respond better to higher rep/lower weight. I am sure based on that, and all his clients, he has noticed that women tend to be able to add more volume with higher reps where males respond better to higher weight lower reps. Whether or not it's good for the individual will vary. So if you work in a variety of rep ranges, you can address both types of muscle fiber, receive the benefits and work on the weaknesses.
Ahh super interesting stuff! Thanks
Yea I tend to hit most rep ranges so fingers crossed something is working
It's one of the things I enjoy in BLS. Most of my work is in the 4 to 6 rep range, while he does include a few sets per week in the 8 to 10 range.
The fewer the reps I need to do the happier I'll be.0 -
@psuLemon, Mike Matthews recommends 4-6 rep range for men and 8-10 for women, as you know, and I've been following his program for two years. I'm looking for something new and have checked out PHAT and a program laid out by A Workout Routine. In PHAT, the power moves call for 3-5 reps. Does there really need to be any difference in reps between men and women? TIA.
Hmm interesting. I really like Mike Matthews and know he does his research, still something doesn't sit well with me about this. Maybe it is due to most women's preference to train that way? or I have heard we recover differently but not sure if rep ranges have anything to do with it. Strong Curves rep ranges are also very high for the most part. In the end I don't see why women can't train like men if they desire.
It has to do with the type of muscle fibers (slow twitch vs fast twitch). Women tend to have more slow twitch muscle fibers (from my understanding), so there is a propensity to respond better to higher rep/lower weight. I am sure based on that, and all his clients, he has noticed that women tend to be able to add more volume with higher reps where males respond better to higher weight lower reps. Whether or not it's good for the individual will vary. So if you work in a variety of rep ranges, you can address both types of muscle fiber, receive the benefits and work on the weaknesses.
Ahh super interesting stuff! Thanks
Yea I tend to hit most rep ranges so fingers crossed something is working
It's one of the things I enjoy in BLS. Most of my work is in the 4 to 6 rep range, while he does include a few sets per week in the 8 to 10 range.
The fewer the reps I need to do the happier I'll be.
Haha
Last month in my program I had to do 50 reps of hip thrusts on one of the days. 50.. straight... with pauses as necessary. I died. For reals!
2 -
Both of you might enjoy Wendler 531 or the version @SideSteel modified.
http://community.myfitnesspal.com/en/discussion/10489299/some-thoughts-on-5-3-1-and-how-i-might-set-it-up/p1?new=13 -
@psuLemon, Mike Matthews recommends 4-6 rep range for men and 8-10 for women, as you know, and I've been following his program for two years. I'm looking for something new and have checked out PHAT and a program laid out by A Workout Routine. In PHAT, the power moves call for 3-5 reps. Does there really need to be any difference in reps between men and women? TIA.
Hmm interesting. I really like Mike Matthews and know he does his research, still something doesn't sit well with me about this. Maybe it is due to most women's preference to train that way? or I have heard we recover differently but not sure if rep ranges have anything to do with it. Strong Curves rep ranges are also very high for the most part. In the end I don't see why women can't train like men if they desire.
It has to do with the type of muscle fibers (slow twitch vs fast twitch). Women tend to have more slow twitch muscle fibers (from my understanding), so there is a propensity to respond better to higher rep/lower weight. I am sure based on that, and all his clients, he has noticed that women tend to be able to add more volume with higher reps where males respond better to higher weight lower reps. Whether or not it's good for the individual will vary. So if you work in a variety of rep ranges, you can address both types of muscle fiber, receive the benefits and work on the weaknesses.
Ahh super interesting stuff! Thanks
Yea I tend to hit most rep ranges so fingers crossed something is working
It's one of the things I enjoy in BLS. Most of my work is in the 4 to 6 rep range, while he does include a few sets per week in the 8 to 10 range.
The fewer the reps I need to do the happier I'll be.
Haha
Last month in my program I had to do 50 reps of hip thrusts on one of the days. 50.. straight... with pauses as necessary. I died. For reals!
Ugh!! Isn't that called cardio??1 -
Both of you might enjoy Wendler 531 or the version @SideSteel modified.
http://community.myfitnesspal.com/en/discussion/10489299/some-thoughts-on-5-3-1-and-how-i-might-set-it-up/p1?new=1
Awesome, so much research to do!0 -
I did well with Stronglifts 5x5 by Medhi and when I need a reset, I go back to Wendler 5/3/1. I still use some fundamentals from 5/3/1 in my own training (after ~4 years of playing around with what does and doesn't work for me) now which is:
M: Heavy back
T: Strength shoulder/hypertrophy chest
W: Rest
Tr: Deadlift/ Strength Chest
F: Rest
Sa: Hypertrophy full body
Su: Rest
5/3/1 is based around the "big 4" i.e. squat, deadlift, bench, overhead press so I revolve my workout around those and then follow up with supplemental exercises afterwards. Happy training to y'all!2
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