Im setting up a HFT program to start next week. In one of the articles, i read that its good to do 24 reps total, per exercise, and do 6 exercises per day, but change the sets/reps around each day.
Or something like that.
But I also want to include the three weeks of loading, followed by one week of deloading type of training. I cant remember where i read this, but I remember something like this:
Week one: moderate intensity, moderate volume
Week two: High intensity, low volume
Week three: High intensity, higher volume than week one.
week four: back off.
So if i was doing something like this, how might i change the volume? Would something like this be good?
Week 1: About 20 reps, ex 4x5, 2x10
Week 2: about 15 reps, ex 5x3, 3x5
Week 3: About 25 reps, ex 3x8, 4x6, or 2x12
Would that be a good way to change the total reps per week?
Also, if changing reps around to so many different ranges, how do i regulate the difference between moderate intensity and high intensity. Would a set of five with moderate intensity, use a weight thats 7-8RM, and a high intensity set would use a weight thats 5-6RM?
Also, just as a note, my main goals are strength, and functional hypertrophy, which I think would normally have a training volume of around 9-15 for strength, and 20-25 for functional hypertrophy?
Thanks for the help guys.