As the weeks go
by work on controlling and strengthening your technique on a lift, go incrementally heavier for
less and
less reps through your different 3 - week cycles and then finally
do a cycle of one
rep maxes.
It requires a lot more energy and
does a lot more damage
doing say, 10 × 10 (or your 15 × 5), than it
does doing one set of 25 - 50 or 50 - 100
reps.. In the end, you get
less hypertrophy with high volume heavy lifting, because a) you still have all that myostatin buildup from heavy lifting suppressing hypertrophy, b) you don't sufficiently fatigue medium and fast twitch fibers, c) you don't get the increased IGF - 1 production and increased protein synthesis that you would get from high
reps, and d) because the energy requirements of repairing the damage caused
by heavy lifting are too high.
For instance, you can
do more or
less reps, increase or decrease your ankle weight, put more tension or
less tension on your band
by choking up on it or letting up on the grip.