From what I understand, there are mainly three intensities for any workout.
Type 1. Low weight high reps : 5+ sets of 15~25 reps
Type 2. standard way : 3~4 sets of 10~12 reps
Type 3. High intensity way : 1~3 sets of 2~5 reps(or mixture of type 2 and 3, drop sets etc.)
(These numbers are approximates)
For fast muscle gain many people would say Type 3. But I noticed that with this way it is difficult to increase weight consistently.(At some point I couldnt lift heavier. Every week I would be stuck with same weight and same rep..) So Instead staying with type 3 for months, I tried type 2 with lower weight for 1month. When I tried type 3 again, I could carry much heavier than before. Now I didnt try type 1. But I know it also has its benefits.
My question is if there is any magic periodic cycle to change from one type to another.
Ex) Type 3 (1week)->Type2(2weeks)->Type1(1week)->Type2(2weeks)->Type3(1week)
Like should the interval be larger? or different order?