when you lift..

[RBtrucking4]

What do you do? I do 3 sets of 10 first easy then a medium then i take a little break and then go for the max what do you suggest for maximum strength gain is what i am doing alright or should i change it?

 

[Quadsweeps Sister]

So this three sets of ten is on one exercise? So essentially what I am reading is you would for example perform a Bench Press like this:

X_LightWeight x 10reps x 3sets
X_IncreasedWeight x 10reps x 3sets
X_MaxWeight x UnknownReps x 1set

I am fairly certain this is not the best way to increase strength. If you have not visited this site and read some articles, I would suggest it. You will learn more than you could imagine. Good luck.

EliteFTS

Try clicking the link once there entitled 'Articles'. This is a phenomenal site for educating lifters and athletes of all types.

 

[wnt2bBeast]

Qsis gave you a great link

if your goal is increasing your 1RM sets of 10 its not the way to go...
that is not to say you should nevr do sets of 10 they have a place in every routine...

if you are looking for a way to test your max its much better to just warm up with lower reps and then start doing sets of 3 when that becmoes hard drop to doing singles..bear in mind you are much better off taking uniform jumps of say 20 lbs rather than 50

 

[RBtrucking4]

no sorry i explained it wrong i do this

easy 10
medium 10
max 5 rest for a second then another 5

this is how i was taught to do it by this guy that was pretty big so i figured he knew what he was talkin.

 

[marcus335]

It really depends on the lift.

Deadlift: I lift triples until I get to where I can only do singles. I make 90 lb jumps until I'm within 100 lbs of my max.

Squat: 8x2 off a box with the same weight

Bench: I start with a weight I can make 6 times but only do 3 then add 20 lbs every set until I can't make 3. Then I do singles. Don't burn yourself out going for 3 when you know you can't make it because you'll have a hard time doing singles with more weight.

 

[silver_shadow]

no sorry i explained it wrong i do this

easy 10
medium 10
max 5 rest for a second then another 5

this is how i was taught to do it by this guy that was pretty big so i figured he knew what he was talkin.

that guy who was pretty big probably got that way by using plenty of AAS so he could masturbate and his forearm would probably grow even on a crappy routine. check out the weightlifting forum... there's plenty of good training info there

 

[Parabellum]

Qsis gave you a great link

if your goal is increasing your 1RM sets of 10 its not the way to go...
that is not to say you should nevr do sets of 10 they have a place in every routine...

if you are looking for a way to test your max its much better to just warm up with lower reps and then start doing sets of 3 when that becmoes hard drop to doing singles..bear in mind you are much better off taking uniform jumps of say 20 lbs rather than 50

Great advice.


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