alternating heavy/lighter training days

[Harnold]

I am on cycle and have been in the weight room for almost 25 years now. My question relates to whether people who alternate,,,,,say chest day, heavy then their next workout what they call light. I've seen many different routines but I'm curious, do these people on their light days stick with the same routine with a lower percentage of the weight they use on heavy days, or drop it down significantly and do more sets or volume if you will?
I personally dislike light weights although I know it is needed to give your joints and tendons a rest, but was curious to know, mainly from experienced lifters and competitors, no offense meant to newer lifters.

Any help appreciated. thanks

 

[dialtone]

I like this style of training. I compose my workouts of heavy lifts with burnout sets then lighter, high rep concentration movements. The way I see, after years of experimenting myself, that certain groups obviously respond better to heavy lifts (chest, back, legs), other groups respond better to lighter weight but with more time under tension (shoulders, arms, calves, abs, traps). As a bodybuilder, not powerlifter, I shoot for hypertrophy. In the hour I train, I want the highest proportion of time under tension including standard reps, contractions, static holds, negatives, and prolonged sets (i.e. drop sets). For example, here's a sample chest workout I would do:

Flat bench press - 15, 4, 4, 8, 20
Incline dumbell - 8, 8, 8, 20
Weighted dips - 10, 10, 10
Decline smythe press - 3 drop sets starting at 15 reps
Incline db flye (slow with stretch, contraction and 4 second negatives) - 20, 20, 20

The sets of 20 are super concentrated and really gets you the most hypertrophy in my opinion. I try to let the movement determine how many reps and the pace I move at.

 

[joliver]

I train using the westside method. I use maximal effort method, and 72 hours later, I use a dynamic method using lighter weights (50-65% 1rm) while maintaining maximal velocity. Ancillary work is usually done using moderate weight for higher reps (repetition method). So in any given week, I use most methods that are debated regularly amongst the masses.

Brandon Lilly's cube method is a westside type method. It works well, and is slightly more simplified.

My personal experience with this method has been outstanding. Injury recidivism is way down. Results are phenomenal. I will brag a bit: I went from a 1300lb total guy...to attempting my first elite total at my next meet.

Gaining muscle has been pretty easy using all of these methods...though I try to stay at 220.