re: OT Workout crew: What am I doing wrong?

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This is so wrong. Unless you are a professional, keep your reps low, in the 5-8 range. Keep your rests at 30secs or less, except for the biggest lifts(bench, squats and deadlifts). Do drop sets and supersets for your isolation exercises, and keep the rest extremely short. Do 2-3 HIIT cardio session a week.

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This may be the norm, but everyone should try a higher rep program once just to see if works for them.

I did 5's and 3's for 7 years, hit lots of plateaus and never saw the body comp I really wanted.

I changed to an older style program with a mix of anything from 7reps to 10, and frequent AMRAPs. I've never been better. For some reason, I've gotten better in every aspect.

Strength is up, body comp is better, and I just generally feel better.

Maybe I'm a "volume responder" I just wish I'd tried this years ago.