This is my first post here. On a whim (and out of boredom) I decided to try a program variation based on Waterberry’s recent article ‘Counting Reps For More Muscle’ (posted on this site). The theory being to use a weight that you can handle for 4-6 reps, then perform 25 reps in any fashion you want for that day.
He gives a list of exercises to chose from in three categories, basically a squat, push, and pull. Last night I opted for front squats, seated DB presses, and weighted chin-ups. I have to say that I love the simplicity and the workout - surprisingly - turned out to be fairly brutal.
I used 130 kg. for the front squats and my reps went: 3-5-5-5-4-3. Used 85-pound dumbbells for the seated DB presses and went: 6-4-5-5-3-2. Used a 45-pound plate for the chins and went: 4-5-3-5-5-3.
I think the thing I found most effective was the focus of energy: All fairly big, compound movements. All effective, work-sets using a relatively heavy load (82-85% in my case). My legs are killing me (I’d not done front squats in around 8 months) and I have soreness in my shoulders and lats, even my biceps. I rarely get sore these days.
I’m planning out for the next month:
Sunday:
Back Squat, Close-Grip Bench, Weighted Chin-Up
Tuesday:
Snatch-Grip Deadlift, Barbell Row, Seated DB Press
Thursday:
Front Squat, Incline Bench Press, (Neutral Grip) Pull-Up
Anyone have any thoughts or input? Experiences with similar programs?
Background on me: 39 years old, competitive olympic lifter on haitus (denying retirement, I think), focusing on more total-body strenth and size. Currently around 220 bodyweight w/ 12% BF. Just order Grow!, Low-Carb Metabolic Drive, Metabolic Drive, Surge, Alpha Male and Flameout.
Planning to clean-up my diet a great deal for the next four weeks while hitting this program. I’m expecting good results in that this is all a major change from my previous programs and diet (lifts, pulls, squats and eat like a bull moose).
Any input is welcome.