Monday, November 01, 2010

High-Rep, Low Rep Training Days

I do one heavy lower body workout each week and one high-rep or bodyweight-only lower body workout each week.

I squat and deadlift once per week, but only one of those is done heavy each week. The other is either done with moderate weight and high reps, or using a bodyweight version.

For example, I might deadlift heavy on Monday, and then do pistol squats on Thursday. The next week, I'll do high rep deadlifts on Monday and heavy squats on Thursday.

For me, this works better than going heavy both days. It spares my low back, which gets irritated if I squat and deadlift heavy in the same 7-day training cycle.

The high-rep deadlifting day switches the emphasis from the low back to the upper back and grip.

The bodyweight or high-rep squat day allows me to focus on improving single leg strength with the pistol exercise OR muscle and MENTAL endurance with high rep squats.

By the way, 20 rep sets of deadlifts and squats will still lead to muscle growth, as long as you are pushing your limits. There's no way to avoid getting bigger and stronger when you pick up a heavy object from the ground 20 times. Works for farmers and construction workers, and it will work for you.

Yesterday I did the high rep deadlift workout, and today's workout was this:

Warmup with medball throws, stickups, cable external rotation

1A) Football bar bench (google it) - 205x3x5
1B) Bat wing (google Dan John bat wing exercise)

2A) Ring pushup
2B) Underhand seated row

3A) Bodyweight/ring triceps extensions
3B) Barbell curls to satisfy the meathead in me (95x3x8)

Followed by 2nd dog walk of the day (did the first one at 6am).

Today's kickbutt mindset tip:

Happy November suggestion to you today is not to wait until Jan 1st to change. Do it now. Kekich Credo #81 agrees and says, "The best way to get started is to get started. Life rewards action…not reaction. Wait for nothing. Attack life. Don't plan to death or ask for permission…but act now…and apologize later."

Get strong and stay strong,

Craig Ballantyne, CSCS, MS

PS - For TT Members...

...the November Workout, called "TT Meatheads Bench Press", is now available in the workout of the month area for ALL members.

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