Hi, im a beginner, i write down few scheme and have few questions.
Workout 1: 2x3 1x3 - 9 reps
Workout 2: 2x3 1x4 - 10 reps
Workout 3: 2x3 1x5 - 11 reps
Workout 4: 3x3 1x3 - 12 reps
Workout 5: 3x3 1x4 - 13 reps
Workout 6: 3x3 1x5 - 14 reps
Workout 7: 4x3 1x3 - 15 reps
Workout 8: 4x3 1x4 - 16 reps
Workout 9: 4x3 1x5 - 17 reps
Workout 10: 5x3 1x3 - 18 reps
Workout 11:5x3 1x4 - 19 reps
Workout 12: 5x3 1x5 - 20 reps
-Its basic 9 to 20 going up 1 rep a workout, this one will start at 2x3 1x3 (3x3) 9 reps at 90% going app in volume every workout. After cycle test 3 rm and start over again.
-My question is can this be cycled at 90% few times and can it lead to cns fatigue?
-Is there a way to do it from 20 to 9 increasing intensity and decreasing volume?
-Your oppinion can it be used longer time because the volume is changing every workout because of adaptation, how much weight can espect to add?
Workout 16: 4x5 1x10 - 30 reps
Workout 15: 4x5 1x9 - 29 reps
Workout 14: 4x5 1x8 - 28 reps
Workout 13: 4x5 1x7 - 27 reps
Workout 12: 4x5 1x6 - 26 reps
Workout 11: 3x5 1x10 - 25 reps
Workout 10: 3x5 1x9 - 24 reps
Workout 9: 3x5 1x8 - 23 reps
Workout 8: 3x5 1x7 - 22 reps
Workout 7: 3x5 1x6 - 21reps
Workout 6: 2x5 1x10 - 20 reps
Workout 5: 2x5 1x9 - 19 reps
Workout 4: 2x5 1x8 - 18 reps
Workout 3: 2x5 1x7 - 17 reps
Workout 2: 2x5 1x6 - 16 reps
Workout 1: 2x5 1x5 -15 reps
Tempo (2/2/X/0)
-This is the same thing just from 15 to 30 more funcional hypertrophy is done from 2x5 1x5 (3x5) 15 reps at 80% of 1 rm, After cycle test 5rm.
Which one is better for beginner how to combinate between two?