Heavy week Light week?!

**BlackWidow** · 01-08-2008, 12:03 AM

Hi guys,

I just want to ask about that thing... Somebody told me that you should go one weeks with high weights less reps and the following with less weights more reps.

He said it gives the muscle good time for recovery and building...
Is this a myth?

BTW, I am on a cycle of sustanon only.

Any input will be apprciated!

**Garnelek** · 01-08-2008, 02:34 AM

Imo there is no need to do that!Better is 3 weeks max one light.

**BlackWidow** · 01-08-2008, 05:20 AM

3 high 1 low?!
I've been trainig for more than 2 years straight now and I have NEVER gone light even for one session.. Is this wrong?!

**BlackWidow** · 01-08-2008, 05:20 AM

Bump for more replies...

**timtim** · 01-08-2008, 08:15 AM

Originally Posted by BlackWidow

3 high 1 low?!
I've been trainig for more than 2 years straight now and I have NEVER gone light even for one session.. Is this wrong?!

its not wrong but your not utilizing all training methods to maximize results. look into periodization by tudor bompa. he gives great recommendations for micro and macro training cycles which will boost strength and size without plateauing.

**FREAK** · 01-08-2008, 09:01 AM

in my opinion start with one heavy day early on and a light day atleast 2 days later.On heavy days keep ur reps low 4-6 range with only a few minutes rest between for a max of 8 working sets.On your light days the object is to flush as much blood with high reps 20-25 for 12-13 sets.dont go till failure here and only rest 1-2 minutes between sets.The pump brings high volume of fluid and stretches the muscle cells letting u increase in size

**Garnelek** · 01-08-2008, 11:06 AM

Originally Posted by BlackWidow

3 high 1 low?!
I've been trainig for more than 2 years straight now and I have NEVER gone light even for one session.. Is this wrong?!

If ur training for 3 weeks ur maxes (and by maxes i mean 1-2 reps in the basic exercises-basicly strength training-) its a good idea to try cutting back the 4th so as to help recovery.

**RANA** · 01-08-2008, 07:38 PM

I do 2 weeks heavy then 1 week light

**BlackWidow** · 01-09-2008, 01:19 AM

Originally Posted by rana173

I do 2 weeks heavy then 1 week light

I think this is ideal or may be 3 heavy 1 light?!

what do you think guys?!

**RANA** · 01-09-2008, 06:20 AM

Originally Posted by BlackWidow

I think this is ideal or may be 3 heavy 1 light?!

what do you think guys?!

You might want to try both and see what works best for your body. Do one for about 2-3 months then the other. Just my 2cents

**Longball** · 01-10-2008, 05:30 PM

I have started this on my squat workouts, I go one workout with about 50% max and went sets of 20-20-15-15,(after warming up)then the next workout went heavy and did warm ups then 5x5, i notice my heavy day poundage is up after 2 weeks thus far.