How Light on Light days

Rontron · Aug 8, 2014

Hi,
While waiting on the wait list I have been doing the four day split-heavy horiz/ light vert, quad dominant, heavy vertical/ light horiz, hip dominant. my questions is simply how light should the light part be. Is their a recommended reduction from the "heavy" day. Such as if you did 150 lb bench on the heavy day, you would do 50% or 70% or whatever less on the light horizontal day and go to 3 sets of 8 rather than the 5x5.

Thanks

Ron

Inatic · Aug 9, 2014

the weight is relative to you. no it doesnt go by percentages. You should be able to complete the set reps just a rep or two shy of failure. DO NOT go to failure on the low rep sets.

Review the set up:

Leah said:

day 1 - heavy upper horizontal / light vertical
day 2 - heavy quad / light ham
day 3 - heavy upper vertical / light horizontal
day 4 - heavy ham / light quad

When choosing exercises....stick w/ the compound movements for all your heavy work....for the light work, depending on what it is, you can do a mixture of compound or isolation work. For instance....on heavy horizontal and light vertical as in example 3, I'd do heavy BB flat bench, but I'd choose either overhead DB presses or maybe DB laterals for the shoulder work

If you feel you must work arms directly...and I don't think it's all that necessary....then stick one biceps exercise in on one upper body day and one triceps exercise in on the other.

When choosing the number of exercises and rep ranges...I think 4 different exercises per day is good....5 might be pushing it...but it could work.

Rep ranges will depend on which example you go w/...for your heavy compound movements....stick w/ reps under 6...some good sets x reps examples...5x5, 6x4, 8x3, 4x6. For your light work...rep ranges should be a little higher ...in the 8-12 range.

So....for example...using split # 3, it might look like this:

day 1 - bent BB rows, 5x5 .....flat BB press, 5x5 .....lat pulls, 3x8 ....db overhead press, 3x8 ...and if you want to work arms...bi's 3x10

day 2 - full squat, 5x5 ....leg press or split squat, 3x8 .....leg curls, 2-3x10-12
Click to expand...

Heavy refers to heavy and light refers to light - in reference to weights used - heavy weights, lower reps vs lighter weights, higher reps.
Click to expand...

How Light on Light days

Rontron New Member

Inatic Ya Gotta Wanna! Moderator

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