Building Muscle With Shifting Rep Workouts

I started doing something new lately that has been a real benefit to my X-Frame training. If you’ve been training for any period of time I’m sure you seen or listened to all the arguments about if you should be doing high reps or low reps. This rep range is better than that repp range and so on.

How about the idea that you should always lift heavier and heavier, every workout That one really started to get to me. In the beginning it’s not so bad. You still have room to grow and your poundage’s slowly move up. Then after you’ve been doing it for years., every workout has your stomach in knots from the time you wake up until it’s done with this approach. I mean to continually go up workout after workout in the squat, deadlift and chins really gets you worked up. I mean nervous to the point where you think about it all day!

I was more than pleased with the X-Frame Training

We should always strive for progress, but to go all out, every single time gets mentally draining after 20 years of trying to be at peak performance. To know that anything less than more than last time starts to be a pressure cooker. Even if you don’t let it get to you, in the back of your mind a missed lift still feels like failure. Here’s what I started doing that has made my progress skyrocket and make my training truly enjoyable.

I set a limit of 25 reps in a maximum of 5 sets for every exercise. Generally I pick one major compound exercise per large body part. Arms hardly ever get trained due the weights and all encompassing nature of the exercises I do. No the first time I try a new larger weight, I will go for five sets of 5. If I do not get it, I will simply keep trying workout after workout until I get it. Once I do get five sets of five, I try to do it in less time. I do this by trying to still get the twenty five reps but in fewer and fewer sets or overall time. So if I keep the rest periods at 2 minutes, then I can try to get the reps done quicker and increase the intensity by making that last set of five less and getting more on the front end.

Soon, I will get twenty five reps in only 4 sets. Then on a really good day, I’ll end up with three sets. Set number one will be nine, then 8 and 8. When I reach that day it’s the end of a little journey. I add some more weight and start all over again with five sets of five.

With this procedure I get both low and medium reps. So it’s almost like a bodybuilders training but also a lot like a power lifters. I get the best of both worlds. My volume gets changed and mentally I am always shooting for something different. Give it a shot. I hope you like it as much as I do.

Here Is An Explanation On A Traditional Set And Rep Method For Building Muscle:

See you next time,
Ray
X-Frame Training For Xtreme Results