Once you start training in
the more moderate rep ranges, you'll be able to challenge yourself with heavier weights.
Overhead press and push press are probably more effective when done for heavier weight and lower reps (i.e. 3 - 6 reps) since lifting heavier loads overhead is more effective for developing core strength and improving the functional skill of lifting and holding objects overhead; that said, it's wise to use lighter weight and
more moderate reps (e.g. 5 - 10) when first learning the overhead press or push press.
Not exact matches
These are compound exercises which can be performed with relatively heavy weights, but can be
more efficient when done in the
moderate rep range of 5 - 10
reps per set.
Moule recommends ectomorphs strength train three to four days a week and focus
more on
moderate to heavy weights and lower
reps (six to 10
reps).
Yes, that means you have a lot of flexibility in the weights you select, and the set /
rep brackets you use, all the way from singles with super heavy weights to 10
reps with
more moderate weight.
Only
moderate level (10
reps per minute or
more) activity was studied to boost GH serum levels in blood.
In the event a lifter wants to add
more leg mass and strength, they should focus on adding one additional day of squatting (front or back) and / or select 1 - 2 movements to do per week (2 - 3 sets of 12 - 15
reps with
moderate weight).
Try doing this strict seated press variation (which increases upper back and shoulder demands
more than standing) one to two times per week for 4 sets of 4 - 6 repetitions with a
moderate to heavy load, holding each
rep at the top for two seconds to increase overhead stability.
However, I may have now simplified things to the point where I can go for sustainability, but, of course, I want to see gains (bigger muscles,
more definition,
more symmetry, and feeling stronger) so I really want to optimize my workout routine and I am concerned that may low to
moderate weights combined with high
reps is just inefficient and it would better to just bite the billet and fork over the cash and to purchase some heavier weights.
i hcve 2 leg days one is squats sets of 20 down to 12 my goal is 6 to 8 sets till failure then leg press 20 to 40
rep sets 6sets then ham curls 10 to 15
reps 6 sets my next leg day is leg press or the icariann plate loaded leg press i do 50 to 60
rep sets with different foot positions every 15
reps, then 1 leg presses rest pause sets of ten only 10 seconds rest at this point i quit counting just go go, this leg press session is a half - hour not much rest and no knee pain I'm not going heavy it compliments my heavy squat day my other parts are done in similar fashion, i don't consider this a heavy light split, its
more of a kind of heavy 1 day then
moderate high
rep next session for those that need a label i really feel this is awesome I've lowered my testosterone dose to 300 mg every 10 days remember im44 not 24 lol i can claim trt my point is i believe I've conditioned myself much
more with michaels theories but to take my body to the next level i need to add
more volume and excersise variance, i plan on competing within a year, thanks corey for your support i don know if we should post out training since its not according to michaels routine i would continue to hear about your ideas, progress, your like me always searching as you get older safety and longevity are paramount, at the same time we want to kickass and make gains its addictive if you want i can leave my number corey take care and i wish everyone good luck and good health!!!!!!
If something feels off and you're not 100 % confident in your technique, I recommend using a
moderate weight and doing higher volume (
more reps and sets).
So, you must keep
reps low -
moderate (no
more than 8) on the first warm up set, and decrease the number of
reps with each set afterwards (see example below for clarification).
If you can do
more than 6 but less than 10 pull ups, you should train with fewer sets (3 - 4), a
moderate amount of
reps (4 - 6) with small breaks in between (90 - 180 seconds).
After four weeks on this plan, you may return to your usual way of training: higher
reps,
more sets,
more moderate weights.