Special workouts / How Often

RAGEN2008 · 03-10-2008, 08:49 PM

There are many types of specialized workouts and techniques, my question is how often would you throw them into your regular workout.

I am speaking of things like workouts with overloading, like benching more than you can for 1 rep max and having help on the way up but doing it on your own on the way down.

High rep sets where you do sets of 25, or low rep sets where you do every exercise with only 3-5 reps.

In a 12 week period how many of these workouts would you throw in and how often?

**YM123** · 03-10-2008, 08:54 PM

i wouldn't overdo it,, not really sure how many,, gotta go by feel to make sure your not overtraining,, everybody would respond differently

Cain Marko · 03-10-2008, 09:18 PM

^^ Exactly, everyones different, learn to listen to your own body

**under construction** · 03-10-2008, 09:42 PM

in 12 WOs I personally do a special high rep 3 times and one rep forced maybe once.

nolimits7 · 03-10-2008, 09:57 PM

What about dropsets? failure sets (probably when working on strength?) and negatives? I have never done negatives before

**ZackKnight** · 03-10-2008, 10:31 PM

dropsets are more if you're on a cut or really wanna shock ur muscles. the dropsets are to push more glycogen out of the muscle cuz of the fact that once ur muscle gets fatigued from one weight and u drop it and keep fatiguing it, then it doesn't get any rest so it uses up all it's glycogen faster. that's how i figure it to be. just an opinion

RAGEN2008 · 03-10-2008, 10:44 PM

Quote:

Originally Posted by under construction

in 12 WOs I personally do a special high rep 3 times and one rep forced maybe once.

So maybe one week of "irregular" sets per month?

**under construction** · 03-11-2008, 10:18 AM

not all in the same week the idea is to change things up here and there so I am considering 12 WO to cover three weeks with a four day split. Once a week I pick a muscle group and run the rack or stack on it not the same group every week. maybe once a month pick one of the big three (deadlift bench or squat) and do a one rep with a forced. Remember this is not a stead fast rule change it to suit your needs and how your muscles are feeling.

monkeybiker · 03-11-2008, 10:39 AM

Maybe if you hit a platau you could try doing some drop sets or negatives. If your regular training is working then stick with it unless you simply fancy a challange.

I like to do one rep max from time to time then set a target weight to lift in the future. This helps keep me motivated.

RAGEN2008 · 03-13-2008, 12:27 PM

Quote:

Originally Posted by under construction

not all in the same week the idea is to change things up here and there so I am considering 12 WO to cover three weeks with a four day split. Once a week I pick a muscle group and run the rack or stack on it not the same group every week. maybe once a month pick one of the big three (deadlift bench or squat) and do a one rep with a forced. Remember this is not a stead fast rule change it to suit your needs and how your muscles are feeling.

I see, so if you have 4 workouts you'd toss in one different for that muscle group, so basically you'd be doing a special workout for each muscle group 1 out of 4 workouts per month. Seems like a good idea.

**under construction** · 03-13-2008, 04:02 PM

Quote:

Originally Posted by RAGEN2008

I see, so if you have 4 workouts you'd toss in one different for that muscle group, so basically you'd be doing a special workout for each muscle group 1 out of 4 workouts per month. Seems like a good idea.

you got it bud. Id like to say here real quick that Ive been reading your posts around the forum lately and I think they show a lot of thought and understanding of the sport so the reps you are about to get arent just for this post but all you have been putting up lately. Good luck in your training-UC