"heavy" days

[pumpITup]

how does these works? do i warm up and than just do 6 reps, 5 reps, 4 reps, etc. but only with multi joint exercises? like a bench press? how often do i wait before i do that msucle again?

please explain furhter
thanks

 

[footballcat]

Well it all depends on what work out routine your using. Some call for a heavy day, and later on in the week a light day. On the light day your working on explosion and acceration. Thats what helps you do more weight.

But im talking about power lifting.

 

[Bestquads]

persoonally being the sadistic son of a bitch i am i think intesity=Perfect form try giveing youself between 40-90 sconds betwen eah set !

 

[pudgy]

My heavy days are usually like this

warm up set of 70% of the first set weight for bout 10
then i load it up with a weight i can do six times but no more than 8 or 9 (if you can do more than 9 add weight)
Then i rest 1 or two minutes and do as many sets of 6-9 that i can. Dont forget to stretch

 

[BLEED GREEN]

Med/light days= 12-15 reps per exercise
Med days 9-12 reps
Heavy 4-8 reps

Weights are obviously increased accordingly.

 

[SNDMN]

Does everybody do heavy and light workout days? Who just does between 3-6 reps all the time?

 

[footballcat]

i only go heavy every day

 

[BLEED GREEN]

Does everybody do heavy and light workout days? Who just does between 3-6 reps all the time?

Do you?

 

[SNDMN]

Aside from warm-ups and squats and other leg exercises, I rarely do 10 reps or higher. Perhaps I should change this. I always superset bis though, so technically if I do 6 reps on each exercise I am getting 12 reps.

 

[footballcat]

for bench i keep it between 3-5 reps, i get stronger every week too. Squat i have a messed up back, but i hope to be goin heavy again

 

[BLEED GREEN]

Aside from warm-ups and squats and other leg exercises, I rarely do 10 reps or higher. Perhaps I should change this. I always superset bis though, so technically if I do 6 reps on each exercise I am getting 12 reps.

Quads,calfs,forearms all seem to respond better to higher reps.

 

[footballcat]

i rotate what i do on calfs, one week its 20 reps with 225, the other week is 10 reps with 315

 

[SNDMN]

I agree for all parts of the leg. I used to do forearms but I haven't needed to do them in well over two years. With supersetting bis, hammer curls, heavy 145 lb. barbell curls, my forearms get enough of a workout.

 

[footballcat]

my forarms get worked, when i do lats, i dont wrap my hand around the bar, i just hold it with 4 fingers

 

[SNDMN]

I love when I see guys in the gym in their little brand new, pressed workout outfits, doing calf-raises and forearm curls. I always think, why even bother coming in? I want to scream at them, "DRESS LIKE AN ANIMAL AND HIT SOME DEADS, SQUATS AND PRESSES!!!"

 

[footballcat]

Yup, i think that working all you main parts works other parts of your body. Reason i do bis when i do lats, if you go heavy enough on lats your bis are gonna be dead

 

[BLEED GREEN]

I love when I see guys in the gym in their little brand new, pressed workout outfits, doing calf-raises and forearm curls. I always think, why even bother coming in? I want to scream at them, "DRESS LIKE AN ANIMAL AND HIT SOME DEADS, SQUATS AND PRESSES!!!"

Amen-

 

[footballcat]

How that saying go, go heavy or go home