T Nation

Mix and Match Reps and Sets

I have been pondering the effects of mixing up the usual reps and sets combos and am wondering abou the result.

For exampls: I like to lift for strength primarily. I have been doing an upper v lower body workout like the following

Day1:
Bench 5X5 275lb
t-bar row 5X5 225lb
Incline press 5X5 225lb
Dumbell row 5X5 120lb

Day2:
Squat 5X5 315
Calf raise (hipsled) 5X10 600
Front Squat 5X5 185
Good Morning 5X5 185

I realize the above is not a perfect workout and will be starting a different thread sometime in the next week or two to evaluate it. What I want to know is what kind of difference in results would I see if, for example I did 5X5 for bench and 3X8 or 2X12 for the incline?
additionally, I tend to throw biceps in after one of my leg workouts each week. Since I’m not as worried about geting strong bis. What if I did the rest of my workout in low rep high set manner and then did my bicep workout in a high rep low set manner? How would this impact my strength results overall?

Thanks

Starkman

[quote]starkmann wrote:
I have been pondering the effects of mixing up the usual reps and sets combos and am wondering abou the result.

For exampls: I like to lift for strength primarily. I have been doing an upper v lower body workout like the following

Day1:
Bench 5X5 275lb
t-bar row 5X5 225lb
Incline press 5X5 225lb
Dumbell row 5X5 120lb

Day2:
Squat 5X5 315
Calf raise (hipsled) 5X10 600
Front Squat 5X5 185
Good Morning 5X5 185

I realize the above is not a perfect workout and will be starting a different thread sometime in the next week or two to evaluate it. What I want to know is what kind of difference in results would I see if, for example I did 5X5 for bench and 3X8 or 2X12 for the incline?
additionally, I tend to throw biceps in after one of my leg workouts each week. Since I’m not as worried about geting strong bis. What if I did the rest of my workout in low rep high set manner and then did my bicep workout in a high rep low set manner? How would this impact my strength results overall?

Thanks

Starkman[/quote]

There’s only one real way to find out, isn’t there? Nothing is right or wrong with changing up the rep schemes like you’re suggesting - unless you are training for an upcoming competition of some sort. For some it works better than what you’re currently doing, for others it doesn’t. I’d say give it a try for 3-4 weeks and keep a log and don’t change anything else (sleep patterns, diet, etc) so the results are attributable to the changing sets/reps.

Good Luck,
DB