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Definitely. I think I'm going to stick with 10 reps for a month or so and then get back to 3x4-6.

By the way, did 3x10 with 100 Wednesday and I haven't recovered yet... soreness is immense. Going with BSS and deadlift today.

I think I'm going to do 3x10 for a while, just to break out of the groove. Will get back to 4-6 rep sets in the near future but for a while I'll go with 10 rep sets.

I'm not sure about gaining weight though... I worked pretty hard to lose weight and get lighter and suffer less from landings and jumps, and also benefit from more speed in my one leg jumps. I'm very close to being too heavy for one-leg jumping in my opinion, at ~85 kg I'm really heavy for one-leg jumping, I'm at 79.7 kg now.

So they kind of beat each other up, my goals, of gaining muscle and not getting heavy.

I have another reason to go with lower weights, especially after yesterday's workout: each one of my reps was a struggle, a grinder. With a lighter weight and more reps I can be more explosive and move the weight a bit faster. I have trained for so much at a heavy weight/slow concentric pace that I believe going now with this protocol might help me.

So I'm going to go with 3x10 for a while and see what happens. Granted, there's more opportunity for focus and form to shy away with more reps but I will see what happens. Do you think 10 reps are too much (too low of an intensity and too close to a bodybuilding protocol) in terms of training for strength?

After taking a good look at my leg size I decided that I want to grow them more, they're too small in size. So I want to train for hypertrophy for a good period of time (say 3 months or so).

Should I go with a more hypertrophy oriented approach in terms of total volume and rep ranges (I plan on doing 3x8-10 instead of my current 3x4-6) or should I keep doing my 3x4-6 and add a volume set (1x15-20 with 50% of my work set weight) in the end like I did for the last weeks?

The total amount of volume would be pretty much equal in both instances, with the difference that I'd have three more intense sets with the 3x4-6 approach:

3x4-6 x 120 kg + 15x70

VS

3x8-10 x 100 kg

Jump over the car top:

<a href="http://www.youtube.com/watch?v=244sWfPNZ-Y" target="_blank">http://www.youtube.com/watch?v=244sWfPNZ-Y</a>

id never let you jump over me haha

Why?

I think the main concern for Nightfly is to stay away from grinding reps. If you feel like you struggle with a rep stop the set immediately. You need to train in such a way that you don't come close to your true RM for that set in order to prevent CNS burnout and to promote recovery.

<a href="http://www.youtube.com/watch?v=oBjIqI6SVKU" target="_blank">http://www.youtube.com/watch?v=oBjIqI6SVKU</a>