SWITCHING REP RANGES

HEIL THE ALLSPOTTER MY BRETHREN!

I’ll gonna give you my favorite ideas for a LEGENDARY WORKOUT.

Actually, I don't switch around rep ranges between training cycles unless they're designed for completely different objectives that require specific rep ranges to get the job done, usually, I use a wide array of rep ranges each workout so I can tax all the different systems that promote hypertrophy, between training cycles I only switch up the volumes and intensity I'm using for each muscle group, the training style, rep schemes, stay the same year around.

My workouts always revolve around the primary BIGASS COMPOUND LIFTS, the OVERLOADING SETS, before the overloading sets I do ACTIVATION SETS, designed to build work capacity and prevent injury, and after the overloading sets I do FINISHERS that usually involve either some sort of circuit, a stretch component, or some special metabolite technique.

The idea here is simple, MECHANICAL TENSION which promotes MYOFIBRILLAR HYPERTROPHY is one system, METABOLIC STRESS which promotes SARCOPLASMIC HYPERTROPHY is another, and studies show that a stretching component to a resistance exercise might be conducive to a third form of hypertrophy that I don't know if has a name already, so the key, is attacking all of them for maximum stimulus in your workouts.

It doesn't matter which split you're using, Upper Lower, Push/Pull/Legs, Bro Splits, or if you're a delinquent like ya boy, THE POTATO MAN, and you only decide what you're going to do when the workout starts, the important part is that for each overloading set you're going to do that workout, there are adequate activation sets and finishers.

So let's say I'm bench pressing today, I'm in a bro split, it's MONDAY, today it's CHEST DAY, here's how I go about it.

ACTIVATION SETS

The activation sets the goal is feeding blood to the muscle and joints involved in the task ahead, I ask myself, which muscles are going to be overloaded later in the bench press? Chest, Triceps, and Front Delts.

I pick one isolation exercise for each muscle and execute a circuit with 30% 1RM for 25 reps each, I rest just enough so I can catch my breath for about 1-2 minutes, and go again for a total of 4 circuits.

The goal here is just feeding blood to the area where we're about to work, if the reps get grindy and start burning you're using too much weight and you'll might be sapping resources from the primary overloading lift, but as you gain experience with this little circuit, not only you'll be bulletproofing your joints against weird tweaks, but you'll be building INSANE work capacity that will on the long run provide you with more sustainable GaInZ.

OVERLOADING SETS

Nothing new, I go there, and I do my bench press, 70-85% 1RM, 4-8 reps, 3-5 minutes rest between each set, number of sets starts at 3 in the beginning of an accumulation phase, and can go as high as 8 depending on the split we're running.

FINISHER SETS

Here I introduce whatever lift that has a big stretch component, some special metabolite technique, myo-reps, dropsets, whatever you prefer is game, it all depends on how fucked up I'm after benching, let's say I'm pretty ok, it can be an AMRAP set of pushups with a mechanical dropset or some dumbbell flyes with a big emphasis on stretching those pecs, the key here isn't a target rep range, but FEELING THE MUSCLE, here you want to get to those burning reps, feel that muscle working, you can be working anywhere between 10-30 reps it's all up to you, as long as you're able to establish a good mind-muscle connection, it's fair game.

And that's it, whatever split you're currently running, just plug this idea on top of it, if you're going to do 2 main compound lifts, adjust the activation circuits to no more than 6 exercises, 1 finisher for each compound lift and you're game.

Yo, I hope I was able to make sense my G, let me know in the comments if any of you guys want me to expand on any of this for better clarity.

IT'S TIME TO GET FREAKING HUUUUUGE, MY BRUDDAHS!

STAY ON THE IRON PATH!

Big KISS

THE POTATO MAN