I have multiple questions about reps.
4 weeks ago i started to do 6 days weekly pull downs and i liked the results: improved muscles mass and strenght. I am 55, lean, small muscles better than average on flexibility and endurance but under average 1-14 reps. By avoiding to reach failure and keeping the eccentrics to control tempo i do well training 6 days weekly upper/lower split. After more than 11 months of resistance training for the first time of my life i decided to get an other 12 months gym membership. My first year goals of getting stronger and adding muscles mass were achieved. For the next few months i hope to get stronger(not real strong)LOL.
I have allways been active(i am one of the few crazy canadian to bicycle 365 days in snow, minus 40…) and i like the outdoors. I want to be healthy, happy, active and keep aging a very slow process.
Today was my first day of my new program wich is upper days 1, 2, 4, and 5, lower days 3 and 6.
First the simple part lower:
should i keep things simple like 7 reps day 3, 12 reps day 6 or finish the week on the heavy side for about 8 weeks ?
or should i mix it like 2 weeks 8-15 than 2 weeks 5-10 ?
Upper, should i use the pattern from lower body(but twice weekly) ?
Should i progress 75%, 82%, 91% and 100% ?
(100% being my heavier load of the week) i have no clue about my 1RM and will not search them.
Should i play it like 2 micro cycles like about 70, 90, lower, 80, 100, lower than rest.
Repeat might be shorter rest fallowed the next week by adding 5% to the loads.
On my 6 days experience i did 80, 90, 100, add a little repeat.
Most exercises are compounds, 4 in gym, 2 later at home, about 5 sets each about 10 min./exercise.
I will not do less than 5 reps.
Thanks for your input.
PS. On 3 days weekly i did use for a while 1-1 like 45 sec. work, 45 sec.rest,
1-2, 1-3(20 sec. work-60 sec. rest). But with 4 days maybe just adding 1-4 is a good idea, i have no clue.
EDIT: should my rests be about 30-60-90-120 sec. ?
Or for those used to % of 1 RM if i use a wave pattern weekly it would be 62%, 77%, off/lower, 70%, 84%, off/lower, OFF
Or if you prefer reps. at 3 days i did 12-10-8. Should i simply do 12-10-8-6 or a wave like 12, 8, off/lower, 10, 6, off/lower, OFF.