Hey Dr. Reiterer,
There was recently an undulating article post. It has some great information, and will give you ideas of how rotate your rep schemes.
You can also googled the terms “Daily Undulating Periodization”. There are tons of info on it.
Hey Science, Glad to offer my two cents.
You must remember that there is always a slight carryover between rep zones, so don’t be afraid to deviate a little bit.
Assuming that hypertrophy and strength are your only goals (disregard for speed-strength), then I would suggest alternating between a week of hypertrophy emphasis and a week of strength emphasis. This is an idea pulled from CT’s Pendulum Periodization, which I think you would find interesting.
Back to your question. Something looking like this might suit you?
WEEK 1 HYPERTROPHY EMPHASIS
4x6 3-4x10 3x10-12
-The 4x6 will be sufficent to mantain your strength while also providing a growth stimulus, while the other two parameters will help put on total hypertrophy.
WEEK 2 STRENGTH EMPHASIS
10x3 4x6 4-6x3
Let me know if you have any more questions.
Hi the truth24,
thank you very much for your reply again.I am greatful!
Related to your suggestions:They sound nice!
Especially I think,it will be possible to make this plan a long time cause of the variation involved!
Good stuff-thank you,but how is the long term plan?
In which scheme I should go,if i stagnate with this programm?
I also thought of chads “diversity for hypertrophy” because its a absolut new scheme for my body after this 5x5 3x3 10x3 4x10 stuff.
I am a little bit afraid,that your plan will be too similar to mine.
As mentioned the original plan I followed was:
day1 day2 day3
10x3 / 4x6-6x6 / 4x10-4x12
then I switched to
7x2 / same / same
then switched to
3x3 / 5x5-7x5 / 6x4-9x4
the first planj I made about some months. The last one is about 3-4 weeks old.
See? I am afraid,that through my rotating,your paramters are a bit too similar (but i like this 2 week switching idea-indeed!)
Where are your paramters taken?
I thought of stayin in the set rep bible zone,if I do your kind of training:
4x6 5x8-6x8 4x10-4x12
10x3 5x5 3x3 (waterburys recomm.of 9-15 reps for maximum force-not included in the bible)
See-the plan is quite similar too this one i actually do and I did some weeks ago-don?t you think this is too similar?
Thats why I thought about diversity for hypertrophy of Chad. I am sure u know it.
There you have a paramter for hyp/strength (well the rest period is quite short for strenght but the reps and weight is sufficient i think) and other paramters (30 reps and stuff) for diversity.
What ya think is better.
Thank you very much for your help and coins=)