Is a 4 x 6 scheme effective for heavy exercises if...

[LexyJoie]

... I'm trying to lose fat? I'm really sick of 5 x 6 and am not loving the idea of 5 x 5.... Thought losing one set might make me less hateful of (and more inclined to skip) squats and bulgarians...

Also, one day a week, I work out at a gym that does not have a squat rack or a barbell. I have access to DBs, a lat PD machine and a couple other (useless) machines. Oh, and a cable machine. This will be my UB light horizontal/heavy vertical day. I am not having a problem coming up with the light exercises (DB rows and incline DB presses or sit-ups), but all the heavy verticals seem ineffective. I was thinking DB shoulder presses and lat pull downs, but they just don't see right for lifting heavy. Does anyone have any suggestions? Is it really ineffective to do those exercises heavy?

Thanks in advance!

[Erik]

... I'm trying to lose fat? I'm really sick of 5 x 6 and am not loving the idea of 5 x 5.... Thought losing one set might make me less hateful of (and more inclined to skip) squats and bulgarians...

Do you think there's a big difference between 4x6, 5x5 and 5x6? :blink:

The short answer to your question is that 4x6 is fine.



Also, one day a week, I work out at a gym that does not have a squat rack or a barbell. I have access to DBs, a lat PD machine and a couple other (useless) machines. Oh, and a cable machine. This will be my UB light horizontal/heavy vertical day. I am not having a problem coming up with the light exercises (DB rows and incline DB presses or sit-ups), but all the heavy verticals seem ineffective. I was thinking DB shoulder presses and lat pull downs, but they just don't see right for lifting heavy. Does anyone have any suggestions? Is it really ineffective to do those exercises heavy?

There's nothing wrong with DB presses and lat pulldowns for heavy work; they're both compound exercises.

[LexyJoie]

Do you think there's a big difference between 4x6, 5x5 and 5x6? :blink:

The short answer to your question is that 4x6 is fine.

Didn't know... that's why I asked. Thanks!


There's nothing wrong with DB presses and lat pulldowns for heavy work; they're both compound exercises.

So happy about this. Thanks again.

[JivaGirl]

I'm no expert obviously, but I'm doing a 4 x 6 day as a part of my 3 day full body split and I love it. I find that knowing I only have 4 sets inspires me to really push myself and pack on the weights.

In regards to your gym situation, have you considered doing a heavy/ light upper/ lower split? So on the day your at the crappy gym you can do light upper body to make better use of the equipment?

[LexyJoie]

I'm no expert obviously, but I'm doing a 4 x 6 day as a part of my 3 day full body split and I love it. I find that knowing I only have 4 sets inspires me to really push myself and pack on the weights.

This is exactly how I feel. I am cool with 5 sets on UB, but for LB, I find 4 much better mentally. Thanks.


In regards to your gym situation, have you considered doing a heavy/ light upper/ lower split? So on the day your at the crappy gym you can do light upper body to make better use of the equipment?

I thought of this last night, actually, and it would totally work, but I've been struggling to not dread my workouts recently as when I dread them, I am much more apt to skip them. So I'm trying to make each session as enjoyable as possible and that means not having 4 heavy exercises and many many minutes of risk-in-betweens in one workout. I get antsy if I'm at the gym too long. I know that your suggestion would probably be the best thing though...

[PowerManDL]

Ugh.

[Tony]

Ugh.

:funny:

[Erik]

Ugh.
:lol3:

[Strive2Define]

You three crack me up!!

[LexyJoie]

Ugh.

Did something in my posts offend you?

[PowerManDL]

Not specifically.

It's just the fact that I've tried to reiterate over and over and over and over and over again that trivia is trivia when it comes to this stuff. It's so far from an exact science that you wouldn't believe it, and any set/rep prescription you see can at best be an educated guess.

But even after saying it repeatedly, people (not just you, lots do it) will still ask questions that are completely unanswerable save by the person asking them.

[LexyJoie]

Not specifically.

It's just the fact that I've tried to reiterate over and over and over and over and over again that trivia is trivia when it comes to this stuff. It's so far from an exact science that you wouldn't believe it, and any set/rep prescription you see can at best be an educated guess.

But even after saying it repeatedly, people (not just you, lots do it) will still ask questions that are completely unanswerable save by the person asking them.

I understand that this is not an exact science, but there are people here that have been lifting for far longer than I have and have more education on which to base a guess than I have. Just seeking some guidance.

[PowerManDL]

Understandable. But you also have to understand that asking things like "I'm doing 5x5, is 4x6 ok?" is really about as pointless a question as it gets.

Did you honestly think that it would make a difference?

[matt]

Find heavy thing.

Pick it up.

Put it down.

Repeat.

Eat.

Sleep.

I'm going to write a book.

[smuggie]

It'll never sell. Your philosophy's too simple. :lol:

[PowerManDL]

I'm up to 80 pages and growing on that topic :D

The trick is to fill in all the material to tell everyone how it supports that conclusion, then pull the rug out from under them and tell them how none of it matters at the very end.

[matt]

It'll never sell. Your philosophy's too simple. :lol:


I'll use big words. :wink:

[matt]

I'm up to 80 pages and growing on that topic :D

The trick is to fill in all the material to tell everyone how it supports that conclusion, then pull the rug out from under them and tell them how none of it matters at the very end.


:lol:

[Erik]

I'm up to 80 pages and growing on that topic :D

The trick is to fill in all the material to tell everyone how it supports that conclusion, then pull the rug out from under them and tell them how none of it matters at the very end.

:funny: :funny:

[LexyJoie]

Understandable. But you also have to understand that asking things like "I'm doing 5x5, is 4x6 ok?" is really about as pointless a question as it gets.

Did you honestly think that it would make a difference?

I honestly didn't know. It seemed borderline low sets for heavy weights. Which is why I asked. Alas, I am now sorry that I did.

And it's great to be mocked on a board I've supported and posted to for a quite a while now. Much obliged.

[Erik]

I honestly didn't know. It seemed borderline low sets for heavy weights. Which is why I asked. Alas, I am now sorry that I did.

And it's great to be mocked on a board I've supported and posted to for a quite a while now. Much obliged.

Keep asking questions if you're unsure of things. You'll get your answers here.

[Tony]

7 sets of 7 biatches!!!!1111111

[LexyJoie]

Keep asking questions if you're unsure of things. You'll get your answers here.

With a heathy serving of vitriol on the side apparently.

Good thing I'm not especially sensitive.

[PowerManDL]

Oh quit being butt-hurt.

This thread barely counts as mean. Not you nor anyone else here has been at the blunt end of me being mean in a thread.

[3sweeties]

7 sets of 7 biatches!!!!:pimpslap:

[magdalynaa]

With a heathy serving of vitriol on the side apparently.

Good thing I'm not especially sensitive.

I have nothing useful to add. I just got excited because I haven't seen the word "vitriol" in a long time. :love:

[LexyJoie]

Oh quit being butt-hurt.

This thread barely counts as mean. Not you nor anyone else here has been at the blunt end of me being mean in a thread.

Not sure I've ever been "butt-hurt" actually. Except for that one time... Youch.