FREE STRENGTH PROGRAMS click here



Variable Resistance Based on Rep Ranges

Posted by Chari HENSLER on

Exercises and Loads

Monday
Exercise Load
Bench Press
Narrow Grip Bench Press
Military Press
Lateral Raise
Lying Triceps Pushdowns
Incline Sit-up
Heavy
Auxiliary
Auxiliary 
Auxiliary
Auxiliary
Abdominal
Tuesday
Exercise Load
Squat
Deadlift
Wt Chin-ups
CB Seated Row
Seated Leg Curl 
Hammer Arm Curl
Heavy
Light
Auxiliary
Auxiliary
Auxiliary
Auxiliary
Thursday
Exercise Load
Bench Press
Wide Grip Bench Press
Wt Triceps Dip
Upright Row
One Arm Shoulder Press
Incline Leg Raise
Light
Auxiliary
Auxiliary
Auxiliary
Auxiliary
Abdominal
Saturday
Exercise Load
Deadlift
Squat
Wt Pull-ups
LV Seated Row
Lying Leg Curl
Arm Curl
Heavy
Light
Auxiliary
Auxiliary
Auxiliary
Auxilary

Loads & Variations

Core Lifts
Auxillary Lifts
Period/Week
Heavy
Light
Auxillary
Abdominal
Sets Reps Sets Reps Sets Reps Sets Reps
Off Season 4 5-7 3 8-10 3 8-10 2 15-20
1 4 5-6 3 7-8 3 6-7 2 10-15
2 4 4-5 3 6-7 3 8-10 2 15-20
3 4 3-4 3 5-6 3 6-7 2 10-15
4 4 2-3 3 4-5 3 8-10 2 15-20
5 5 4-5 5 6-7 4 6-7 3 10-15
6 3 3-4 3 5-6 3 8-10 2 15-20
7 0-1 2-3 0-1 4-5 0-1 6-7 0-1 10-15
Contest

Periods of Key Variations

Week Core Lifts Auxillary
Off Season
Light/Heavy
(alternating every other workout)

Increase resistance when upper rep range is achieved

Alternating auxiliary exercises every other workout
1-4
Light/Heavy
(alternating every other workout)

Progressive Intensity

Light / Heavy
(alternating every other week)
Alternating auxiliary exercises every other workout
5
Over Reaching
6-7
Super Compensation via Taper
7
Optional layoff or last workout early in week

Use Workload Adjustment Calculator to figure weight adjustments required to meet varying rep ranges.

 

_________________________________________________

Muscle & Mirth / Garage Gym Powerlifting strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

Muscle & Mirth / Garage Gym Powerlifting is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Muscle & Mirth / Garage Gym Powerlifting and its affiliates from any and all claims or causes of action, known or unknown.

0 comments

Leave a comment

Please note, comments must be approved before they are published