NiteHawk, great post. I used the google search function to try to find my answer to my question. This is the closest I came, so I figured I'd ask it here. You mentioned periodization of rep ranges (hypertrophy, strength, and power):
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Originally Posted by NiteHawk
6. Training Session Volume & Intensity - The key here is periodization. Its a way to systematically vary the volume and intensity of training over a period of time. You alter workouts with high intensity (heavy weight and low reps) and high volume, lighter weights and more sets. The three ranges I like to go with is hypertrophy, strength, and power. Hypertrophy is 8-12 reps per set, Strength is 5-9 reps, and Power is 1-5 reps. These cycles are needed for optimal development not only for your muscles to grow but to help strengthen and repair your tendons and ligaments as well as your nervous system.
7. Weight and Repetitions - This goes along with the 3 cycles above. Your goal is maximum muscle size and strength, so your weights and repetitions will vary when you do the 3 phases....Hypertrophy, Strength, and Power.
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How often should I vary between hypertrophy, strength, and power sets? For instance, should I do hypertrophy one week, strength the next, and power sets the next? Or, should I just let the changes in weight do that for me and go to failure each time... Similar to a pyramid set? For example:
100lbs x 10 reps
150lbs x 8 reps
180lbs x 3 reps
150lbs x 8 reps
100lbs x 10 reps
and just do that for each exercise?
Thanks.