Please Scroll Down to See Forums Below JohnRobHolmes
Well-known member
do i lower reps and sets? or up the sets and lower reps? or do a crazy single rep routine like ghettostudmuffin? all i want is strength now. the most power per pound.
when training for only strength...
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ghettostudmuffin
New member
You can train yourself to get stronger and stronger by lifting weights in the 85-90% range of your max for low reps and high sets.
So if your max bench was 175, 85% would be 148.75lbs. In that case I'd round slightly up to 150lbs. That's 25lbs less than 175 so you should be able to do it for at least 3 reps.
Typical bodybuilding set scheme= 3x10 at 60-70% of 1RM= 105-122.5lbs.
105x3x10=3150lbs lifted, 122.5x3x10=3675lbs lifted
150x10x3=4500lbs lifted
So you see, even though the 10 sets of 3 probably felt easier overall, it was technically more intensive and you lifted a greater amount of weight in the workout and tired yourself less than you would with 3x10, but still did the same total number of reps. Make sure you rest enough between sets. It shouldn't tire you out much imo.
At least that's how I look at it and getting stronger.
So if your max bench was 175, 85% would be 148.75lbs. In that case I'd round slightly up to 150lbs. That's 25lbs less than 175 so you should be able to do it for at least 3 reps.
Typical bodybuilding set scheme= 3x10 at 60-70% of 1RM= 105-122.5lbs.
105x3x10=3150lbs lifted, 122.5x3x10=3675lbs lifted
150x10x3=4500lbs lifted
So you see, even though the 10 sets of 3 probably felt easier overall, it was technically more intensive and you lifted a greater amount of weight in the workout and tired yourself less than you would with 3x10, but still did the same total number of reps. Make sure you rest enough between sets. It shouldn't tire you out much imo.
At least that's how I look at it and getting stronger.
wnt2bBeast
New member
lower sets and reps..training in sets of 5 builds power..
if your hitting max singles every week you will burnout..
try searching some westside barbell routines
if your hitting max singles every week you will burnout..
try searching some westside barbell routines
Illuminati
New member
WSB have a very good formula for strength. the sets are ultimately up to you. but for building strength, you definately want to lower the reps. this is what i do on my last "ME Bench" day...
135x3
185x3
225x3
275x3
315x1
335x1
350x1
365x1
370xF
basically what i do is hit reps of 3 until i feel the like like the next set of 3 will be somewhat of a struggle, then hit singles until i fail. then on to my accessory work. i follow the same rep patter for my "ME Squat/deadlift" day. never really concern myself with the number of sets because somedays i have more in me than other days, and it can take more or less sets to fail.
i also do a lot of band work. i think these are an priceless tool to add to your arsenal of exercises when it comes to strength. some people might see them as a little expensive, but they help you to build tremendous explosion. i would highly reccommend picking up some.
135x3
185x3
225x3
275x3
315x1
335x1
350x1
365x1
370xF
basically what i do is hit reps of 3 until i feel the like like the next set of 3 will be somewhat of a struggle, then hit singles until i fail. then on to my accessory work. i follow the same rep patter for my "ME Squat/deadlift" day. never really concern myself with the number of sets because somedays i have more in me than other days, and it can take more or less sets to fail.
i also do a lot of band work. i think these are an priceless tool to add to your arsenal of exercises when it comes to strength. some people might see them as a little expensive, but they help you to build tremendous explosion. i would highly reccommend picking up some.
ghettostudmuffin
New member
Sub maximal singles can be performed often too. I do gradually ascending singles in the squat until I hit my working set weight and do 6 singles with it. My working singles being around 90% of my 1RM. This is how I train squats for probably 95% of the time and it works great, and since I only do 6 singles, it doesn't tax me much because the actual volume of working weight sets is low.
You might try 5,4,3,2,1 too. The way I do it is to figure my 1RM, and figure that the final 1 rep of those 5 sets will be about 95% of the 1RM. 4th set is 90%, 3rd set is 85%, 2nd set is 80%, and the 1st set is 75%. This will get you lifting very close to your max, but not quite. Great for 3-4 weeks stints, but it's a little too high on the intensity to do for longer periods than that. I'd probably drop down to 75% the week after my last week of 5,4,3,2,1, and then resume my regular lifitng schedule the next at 85-90%. This is just how I do it. There are so many different methods.
You might try 5,4,3,2,1 too. The way I do it is to figure my 1RM, and figure that the final 1 rep of those 5 sets will be about 95% of the 1RM. 4th set is 90%, 3rd set is 85%, 2nd set is 80%, and the 1st set is 75%. This will get you lifting very close to your max, but not quite. Great for 3-4 weeks stints, but it's a little too high on the intensity to do for longer periods than that. I'd probably drop down to 75% the week after my last week of 5,4,3,2,1, and then resume my regular lifitng schedule the next at 85-90%. This is just how I do it. There are so many different methods.
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