Help me with this confusion

[D Animal]

Hey all i have a guestion...when I do my exercises I usually do 10 8 6 reps 3 sets....Say I do chest I'll grab a 70 db for 10 then 75 for 8 and 80 for 6....Somone said that I'm wasting 2 much engery that way cause I have been stuck for a while....Then grab a 35 db for warmup only just to get the blood pumping....then grab 50 for 10 then 65 for 8 then try 80 or 85...what do you all think of that? How do you all do your sets and reps and with what weight? I'm just not sure how 2 increase ...i'm not sure if i was doig something that was just wearing me out before hand help me out folks thanks

 

[MikeS]

I used to do the 12-10-8-6 stuff. But now I do low reps (5-6) on my power/compound exercises until I do my 1-2 heavy sets. I make up for that by doing 1-2 exercises per muscle groups, afterward, for all out reps (10-30reps). Just my preference-it makes sense to me, if you are trying to have productive power sets on compound exercises, dont wear yourself out beforehand; or you wont be able to preform as well with the heavy weight. The gas tank has only so much gas, so to speak!

 

[moose]

Bump. I like the start of this thread and would like to hear some other input just for some ideas.... Anyone?


MOOSE

 

[Kahn]

I just started doing heavy/light cycles. My partner has a tendency to hurt himself at heavy weight so we broke it up to light/heavy 8 wk periods. Light is a set of 10, then two breaths and another set of 10, two breaths and last set of ten. Then off to the next body part. Hit everything twice a week and hopefully it works for injury and lets us grow. You guys think it will? The next 8 wk period will be heavy and low reps. I think I'll juice for heavy 8 and not for light 8.

 

[Kahn]

sorry, babbled about now. I used to warm up with 135 x 10, then 185 x 8, then 225 x 4, then I'd go to 275 x 1, 295 x 1, 315 x failure for 3 sets of how it went repwise. Obviously I'm not a big boy but it outlines what I do.

 

[ELIMINATOR]

sorry, babbled about now. I used to warm up with 135 x 10, then 185 x 8, then 225 x 4, then I'd go to 275 x 1, 295 x 1, 315 x failure for 3 sets of how it went repwise. Obviously I'm not a big boy but it outlines what I do.

Thats about the way i warm up. Warm ups are just that to warm you up, they shouldnt tire you out. Max-ot by ast, has a great way of doing a proper warm up.

 

[xcelbeyond]

sorry, babbled about now. I used to warm up with 135 x 10, then 185 x 8, then 225 x 4, then I'd go to 275 x 1, 295 x 1, 315 x failure for 3 sets of how it went repwise. Obviously I'm not a big boy but it outlines what I do.

It just seems like your working sets are at 315 and why 3 sets. It would seem that all that effort up to 315 is wasted energy. I warmup 135 x 15 (nice slow reps - then 225 x10. Now Im ready for a high intensity "working set" - 315 x 5 and after that I'll mix in 2 other sets (different weight/rep schemes). I've always more or less worked out this way. Even DC's training is more or less based on this (this is just a general observation not what I think of his program). It seems like 3 sets of "failure" would really tax the ol' CNS - one should be enough.

 

[ELIMINATOR]

It just seems like your working sets are at 315 and why 3 sets. It would seem that all that effort up to 315 is wasted energy. I warmup 135 x 15 (nice slow reps - then 225 x10. Now Im ready for a high intensity "working set" - 315 x 5 and after that I'll mix in 2 other sets (different weight/rep schemes). I've always more or less worked out this way. Even DC's training is more or less based on this (this is just a general observation not what I think of his program). It seems like 3 sets of "failure" would really tax the ol' CNS - one should be enough.

However, if you believe in maximum overload, then this approach is not the most productive. Once you get to your max set of weight, it isnt going to be the most productive set, because you fatigued the working muscle leading up to your max weight.

 

[FRKNHUGE]

when i did my power routine, i had a number for the day, lets say flat bench was 445x5
id do
135xhowever many i felt like
225x5
315x3
365x1
405x1
445x5
225x as many as i could

i stretched inbetween sets a lil, used muscle rub on joints n muscles to keep warm, not too much time between sets, 1min on lower- 2min on higher weights
frk

 

[D Animal]

DO you do that for all exercises like warmup sets ? Or what? Like once you do the first exercise how do you do the second exercise?

 

[D Animal]

Ok say I do flat bench first....and my max is 205 for 6 reps...how should I go about doing this? Then say I move onto incline dbs and my max is 80 for 6 reps...how should I do this..this is what confuses me right now..sorry to be a pest guys...