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T
The Shadow
Guest
Straight sets.....
Topic:
Why they are not the best way to train for size......
Topic:
Why they are not the best way to train for size......
I give up...why?
B True
B True
T
The Shadow
Guest
Ok...for me...and this is from a bb'ing approach...
say I'm curling 135 for sets of 8.
If I get 8 on all sets...then I shorted myself on the first set at least.....that is assuming you are going to failure.....
My reps would be
8,7 maybe 5.
To get the same reps on all the sets then I would only have doen 5 reps on all three sets......you cheat yourself on the front end..
...picky I know but....that's why for size I prefer pyramis of 15,12,8,6,4 reps.
along the same lines I am starting a new program that after warm-ups I am only doing 2 balls-to-the-wall sets of each exercise...3 exercises total....so - 6 working sets per bodypart
say I'm curling 135 for sets of 8.
If I get 8 on all sets...then I shorted myself on the first set at least.....that is assuming you are going to failure.....
My reps would be
8,7 maybe 5.
To get the same reps on all the sets then I would only have doen 5 reps on all three sets......you cheat yourself on the front end..
...picky I know but....that's why for size I prefer pyramis of 15,12,8,6,4 reps.
along the same lines I am starting a new program that after warm-ups I am only doing 2 balls-to-the-wall sets of each exercise...3 exercises total....so - 6 working sets per bodypart
I gotcha....
I used to pyramid the weights. Say on the bench press, it would be like this..
Flat Bench Press
warm ups
315 x 5
275 x 8
245 x 8
225 x 10
Of course the weights are just an example...but I would do my heavy set first then decrease the weight on each set...
B True
I used to pyramid the weights. Say on the bench press, it would be like this..
Flat Bench Press
warm ups
315 x 5
275 x 8
245 x 8
225 x 10
Of course the weights are just an example...but I would do my heavy set first then decrease the weight on each set...
B True
T
The Shadow
Guest
it's just a different approcah pyramids vs. reverse pyramids....the dropping weight and increasing reps will work but YOU MUST ENSURE THAT YOU ARE PROPERLY WARMED UP...
Yes...and this is how my warm ups went for my 405 bench last week:
Shoulder Stretches and rotations both fwd and backwards
2 sets Lat pull downs for 15 reps
2 sets face pulls for 10 reps
2 sets tricep push downs for 8 reps
2 sets standing pull down abs for 10 reps
1 set of dbell cleans (rotators)
Bench Press
45 x 30
135 x 10
225 x 5
315 x 3
365 x 1
405 x 1
When I was bodybuilding I would have done a set with 365, 315, and 275 after the 405 set...
B True
Shoulder Stretches and rotations both fwd and backwards
2 sets Lat pull downs for 15 reps
2 sets face pulls for 10 reps
2 sets tricep push downs for 8 reps
2 sets standing pull down abs for 10 reps
1 set of dbell cleans (rotators)
Bench Press
45 x 30
135 x 10
225 x 5
315 x 3
365 x 1
405 x 1
When I was bodybuilding I would have done a set with 365, 315, and 275 after the 405 set...
B True
T
The Shadow
Guest
Yes sir.......you bench the empty bar as well....I do that and get ALL sorts of weird ass looks......
There is no shame in benching the empty bar...always have and always will.
B True
B True
Y_lifter
New member
I find that if I stay with my 1 set Max weight all the way through 3 sets, I fail early on the 3rd set at around rep #5.
Even using every bit of will power it won't come up without a Spotter helping cheat.
Knowing this, I usually go for as many reps with the Max as I can on the 3rd set and then drop set another full set.
Normally I do a warmup set with maybe 1/2 the max weight.
Then, if the body area I'm working is real cold maybe one more set of 3/4 the Max weight.
Then I do 3 sets of my Max set weight for 8-9 reps.
This way, each week the number of reps completed on that 3rd set goes up from 5 to 6 to 7 to 8 and that tells me it's time to bump up the Max weight 5lbs or so.
Even using every bit of will power it won't come up without a Spotter helping cheat.
Knowing this, I usually go for as many reps with the Max as I can on the 3rd set and then drop set another full set.
Normally I do a warmup set with maybe 1/2 the max weight.
Then, if the body area I'm working is real cold maybe one more set of 3/4 the Max weight.
Then I do 3 sets of my Max set weight for 8-9 reps.
This way, each week the number of reps completed on that 3rd set goes up from 5 to 6 to 7 to 8 and that tells me it's time to bump up the Max weight 5lbs or so.
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