Alternating High/Low Reps

Bigger Stronger Leaner Powerlifting & Strength Sports
1

Up until recently my workouts have consisted of the typical low rep (between 6- 12 reps) sets, with the pure aim of muscle strength and mass gain.
This works well for me, I like it. However for certain reasons I will soon be adopting a weightlifting routine that is centered around muscle endurance, eg 20 - 30 rep sets, and generally more sets all together.

My problem is that I still want to keep my current low rep workout. I am thinking of doing Four weeks on the Strength&Mass workout, then four on the Endurance(swapping every four weeks). Any advice in regard to the optimal time spent before changing back and forth between programs would be appreciated.

Would eight week session be better? Would it be pointless if I swapped every week?

My current program consists of four days per week, each spent on only 1 or 2 muscle groups. Most endurance based workouts I have read have 3 or 4 full body workouts per week. Any comments on ‘full body’ vs. ‘muscle groups’ for endurance workouts?

Thanks

2

You should be doing both high and low rep workouts every week, otherwise you’re wasting your time by losing some of the progress you made each time you alternate from one or the other.

3

[quote]cap’nsalty wrote:
You should be doing both high and low rep workouts every week, otherwise you’re wasting your time by losing some of the progress you made each time you alternate from one or the other. [/quote]

I agree 100% why not say two upper two lower one of each focued on low rep 1-5 with assistance in the 8-12 range and one each High 20 - 30??