If you are just starting out – just about any program that has 2 or more “sets”, and 2-12 “reps” per set – is going to give you strength gains. You are going to go from a state of being untrained, to trained state – these are where you will see the greatest strength gains.
I also think this is where a lot of confusion comes from – a lot of people will swear by 5x5 or 6/3/1 or whatever program – because they’ve just done it for the first 6 months of their training “life.” The decision of what to do after the first 6 or 12 months is what is really the difficult question. Strength gains will become much much slower. But at least by then, you’ll have at least 6 months training experience, and perhaps will have learned what works better for you – and can make a more informed decision.
Bottom line, if you are just starting – pick a program, go lift, and keep track of what happens. You will see strength gains.
Thanks guys…all very helpful info!
I found a similar method used of doing 2 x high reps days and 2 x low reps days in the april, may and june issues of muscle and fitness mag. Its for a 12 week plan with the workouts and rep ranges changing each month.
It started of with low rep days being 8-12 and high rep days being 15r, then each month the low reps would get lower and the high reps would get higher.
So…the next month, low rep day were 6-8, high rep days were 15-20. The last month: low rep days were 4-6 and high rep days were around 20-25 days.
Then you could start it again.
What do all you chaps think of this???[/quote]