So I am currently doing two 30 day challenges, a squat challenge and an arm challenge, and have found I absolutely LOVE them. I like the routine of it (I know exactly what I have to do each day) and I like the fact that it is short term, I tend to lose interest in things.
I would like to creat my own challenges tailored to what I want to work on (butt, triceps, inner/back of thighs) with activites I can do (not chair dips, they kill my shoulder) my issue is I'm a little confused about the increases/rest days. My squat challenge has a rest day ever 7 days and varies the numb of squats. For example I did 100 yesterday, will do 150 today and 80 tomorrow. The number is slowly increasing from 50 the first day to 200 the last but its not consistent. The arm challenge I do has a rest day ever 4 days and constantly increases by 5 every day.
So here's my question, which is better? Steady increases or over all increasing but varying up and down day to day? How often should there be a rest day? Is it just personal preference?
Also which is better for building muscle, increasing reps but keeping the same weight (5 lb barbell for the whole month just increasing how many you do like 50 to 200) or increasing weight so at the end of the month you aren't doing that many (maybe only 100) but you're using more weight?