Strength and mass. Would it work?

[tsulliv888]

I've been tinkering with a theory that I believe has merit, and I'd appreciate some input as to whether this is a plausible exercise strategy: Bodybuilding with low/moderate weight and 10-15 rep ranges 3 days/week, followed by two day's rest, then a strength training day of high weight/low rep compound movements (deadlift,squat, bench press, weighted pull-ups).

My idea is that during the bodybuilding days, the low/mod weight increases the sarcoplasm in the muscle cells, but does little in the way of tearing the myofibrils responsible for power output (as is my understanding). This allows for a day of strength training in order to tear those myofibrils and increase strength while increasing mass. Not to mention HGH surges from bodybuilding and Testosterone from the strength day.

A routine would look something like:
day 1-back, arms (4 sets of 10-15 reps each exercise)
day 2-legs (same)
day 3- chest, shoulders, triceps (same)
day 4 and 5 rest
day 6- strength day
day 7 rest

Best of both worlds, or recipe for overtraining? Thanks!

[ninja]

That is a good strategy , it just depends on how many total sets you are doing and what your intensity level is when it comes to whether you overtrain or not. With reasonable volume workouts that would be a good strategy IMO.

[musclehead]

I think training in different rep ranges is a good idea but not for the reason you mentioned.

I recommend you read this brilliant article on myofibrillar and sarcoplasmic hypertrophy. http://www.higher-faster-sports.com/...ionalmyth.html

[satishstephens@]

Here is the workout routine that I follow:
1) Back and Biceps
2) Chest and triceps
Rest
3) Legs and Shoulders
4) Bench press, dead lifts
Rest
5) Bench press and dead lifts
My trainer told me that if you do all the strength workouts in one go, it is a one step ticket to over training. That is why I span it over a period of two days.

[Waynefire]

What I have started to do is a workout similar to that. However, I am adding in Cardio to every workout. I know that sounds odd, but cardio is very important. That and swimming in the pool to cool down. This is a great feeling and something I really like to do. For me I work on my arms/chest day 1, legs and lower body day 2, then back and forth.

[darthpepper]

Yeah I think it could work! Try it out and let us know!