Originally Posted by matthew brewster
1 rep max
5x4 75 %
My question with regards to mixing in conditioning workouts is when to go heavy and short and when to go lighter and longer.
To answer your stated question, I think your set-rep scheme is enough to support whatever you feel like for conditioning. If you feel good, go heavy. If you feel bad, go longer. You are already spreading out your fatigue throughout the week.
From my perspective, those are good strength-skill practice values. Jay has an alternate perspective below, but high frequency approaches (you are talking about lifting fives days a week, right?) require not going to failure or even to serious strain. With these approaches you are doing motor learning, not pushing hypertrophy.
Originally Posted by Jay Ashman
first of all your percentages are off with that rep range, you won't be working hard enough at all to get stronger. 90% of 1RM for 5 singles is easy. 75% of 1RM for 4 reps is simple.
Did you notice that he is going five days a week? He might be better off doing linear progression five days a week (ala Power to the People 1 set of 5 every day), but you might agree that in the context of five session per week lifting, he would not want to do, say, 5 sets of 3 @ 90% the day after a more traditional recommendation at 85% (3-5 sets of 5 or something).
Originally Posted by Steven Low
What are your lift numbers, weight, and height?
These are all great questions. I'd also like to know what your real age is, your training age (years of serious training without more than a month off), and if you've ever done anything that would have made you strong without weights (heavy labor, wrestling, etc.). I think all these additional questions drastically affect the Practical Programming "novice, beginner, intermediate" programming ideas and the tolerance of the trainees for different programming schemes.
Oh, where was the relative intensity article you mentioned?