Lifting program question

[cloak33]

I've been following a training programs that has you do 2 warm up sets and then 4 heavy sets and 1 burnout. The heavy sets state that you should increase the weight each set while doing less reps. If I can do say 70lbs max dumbbell bench for 4 sets and 8 reps, what is the reasoning behind starting with a lower weight and then working up to my max? I was always told to lift your max for max gains.

Anyone able to explain it? I can't find anything that explains this sufficiently.

Also, I've been on this new program for 6 weeks, I have a cycle starting pretty much now. The program calls for me to switch to lower weight, higher reps to confuse the muscle to allow them to grow again when I go back to heavy. Since I'm starting a cycle should I just continue to go heavy all the way through, or should I spend these first 3 weeks doing the lower weight?

Thanks guys.

 

[lanny]

no idea wat u talking about man.. im new too sorry. maybe u should msg scotsman.. he good at lifts.

 

[GUARDIAN]

That is pyramiding up. I personally don't use it bc I go to failure on each set. So by the time I would get to the 4th set I may only get a couple reps with something I normally get for 8.

Arnold was a big fan of pyramiding up. BTW you can also pyramid down. If you go to failure I think this is more effective. Say you get 225lbs for 8 reps for failure. I might get 5 reps the next set. But if we drop down to 205lbs, 8 reps shouldnt be a problem.

What are your goals, mass for bodybuilding or strength for powerlifting or both? For bodybuilding I find that the 8-12 rep range works best for me to build mass, and strength comes along at a slower but constant pace. When I used the 5-8 rep range my strength was phenomenal. But I am not a powerlifter so u may get better advice from those more familiar with it. They do things with 1rep, 2rep, & 3rep maxes as well.

I say stick with the heavy weight for the majority of the time. When your gains start plateauing, i.e. u r stuck with a certain weight or rep # on particular exercise(s) then shock the muscle. Pick new exercises for the day, do drop sets, supersets, giant sets, less rest, 21's, etc.

I've been following a training programs that has you do 2 warm up sets and then 4 heavy sets and 1 burnout. The heavy sets state that you should increase the weight each set while doing less reps. If I can do say 70lbs max dumbbell bench for 4 sets and 8 reps, what is the reasoning behind starting with a lower weight and then working up to my max? I was always told to lift your max for max gains.

Anyone able to explain it? I can't find anything that explains this sufficiently.

Also, I've been on this new program for 6 weeks, I have a cycle starting pretty much now. The program calls for me to switch to lower weight, higher reps to confuse the muscle to allow them to grow again when I go back to heavy. Since I'm starting a cycle should I just continue to go heavy all the way through, or should I spend these first 3 weeks doing the lower weight?

Thanks guys.

 

[cloak33]

That is pyramiding up. I personally don't use it bc I go to failure on each set. So by the time I would get to the 4th set I may only get a couple reps with something I normally get for 8.

Arnold was a big fan of pyramiding up. BTW you can also pyramid down. If you go to failure I think this is more effective. Say you get 225lbs for 8 reps for failure. I might get 5 reps the next set. But if we drop down to 205lbs, 8 reps shouldnt be a problem.

What are your goals, mass for bodybuilding or strength for powerlifting or both? For bodybuilding I find that the 8-12 rep range works best for me to build mass, and strength comes along at a slower but constant pace. When I used the 5-8 rep range my strength was phenomenal. But I am not a powerlifter so u may get better advice from those more familiar with it. They do things with 1rep, 2rep, & 3rep maxes as well.

I say stick with the heavy weight for the majority of the time. When your gains start plateauing, i.e. u r stuck with a certain weight or rep # on particular exercise(s) then shock the muscle. Pick new exercises for the day, do drop sets, supersets, giant sets, less rest, 21's, etc.

Thanks for the advice, 8and20. My main goal right now is to add mass. My strength seems to slowly increase each week as well though. So from your experiences it looks like maybe I should try a system where I use a weight to get 8-12 reps out for each set.

Thanks

 

[GUARDIAN]

Thanks for the advice, 8and20. My main goal right now is to add mass. My strength seems to slowly increase each week as well though. So from your experiences it looks like maybe I should try a system where I use a weight to get 8-12 reps out for each set.

Thanks

The key is to find what works best for you. The only way you are going to find that is with a little experimentation. But these things take time.

 

[ceo]

so, wait...you don't do any warm up sets?