Blog 66
Couple of concepts here and will cover over a few separate blogs over this week?
When should I change training methods? How should I change training methods? Should I change my diet by lowering calories, or changing macros?
Lot to think about right. This is why its always best to plan what you are wanting to do and make sure it ties in with your goal. Lets say you want fat loss over a period of 16 weeks is there much point in using really low reps 1-5 ?
The answer is no because even if your an advanced athlete you are just confusing what you are trying to do. That rep range is for the hardcore power athlete, out and out strength guys and sprinters!
Now if you goal was to drop fat over the course of a year then yes its likely that they could play a very important role in providing a massive change in training stimulus to your body and allow you to obtain more strength at the same time.
For Fat loss the rep range you should be working in should be 8 -12 with an important factor of incomplete rest periods. Now just because its 8-12 doesn’t mean it has to be 8-12 every sessions. I would recommend changing things up every 4th session. However just because you change every 4th session doesn’t mean you move out of the rep range. It just asks for you to put some consideration in how to set it up.
For Example:
1st Phase – 5 sets 8-12
2nd Phase -6 sets 12,12,10,10,8,8
3rd Phase – 6 sets of 8
4th Phase – 6 sets of 10
and so on.
**The above is just a rough scheme and examples of setting up different rep patterns while staying in the Fat loss window!
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