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2003/09/18, 01:44 PM
Hi All!
I've been working with the FT program for a while now and beleive it or not I am still a little confused about the appropriate weight for each set.
I have been searching the archives with little help. Seems that everyone gets to caught up in what you can do personally. So, let's keep this more general...
The sets in my workouts (per FT) all go
12, 12, 10, 8
Let's Assume that you do 100lbs on the the first set of 12 what would be the appropriate weight for the next 12, 10 and 8 rep sets?
Using the 100lb example will give allow me to use the percentage for any weight that I do from now on!
I hope this isn't too confusing, tried to write it as simple as possible.
Looking forward to all your advice!
Thanks!
Franklin
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2003/09/18, 02:28 PM
Fab, I don't think the magic percentage number you seek is possible. The way I understand the sets and reps, it goes somthing like this. 1st set should be a rather light weight which is for warm-up. You add weight for each of the 2nd 3rd and 4th set. The amounts you add will vary according to each exercise. Eg. You may only be able to increase curl weight by 5 lbs ber set . You can probably increase bench press by 10 or 15 lbs per set. For myself, it boils down to what I can do on the very last set. If I can only make 6 of 8 reps, I stay on that weight until I can Make 8 reps. Then the next week. I increase again. Hope this helps.
Charlie
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2003/09/18, 03:44 PM
Couldn't have said it better myself, charlie! It is all trial and error. If you want a for instance, here's mine. On some things I only add 2.5lbs each set, like db laterals, kickbacks. On presses I go up in 5# increments. On legs though I go up 10# at a time except for the leg press and on that I've been going up 50# at a time once I got over 600#.
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~Victoria~
...There are no shortcuts to any place worth going.--Beverly Sills
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2003/09/18, 04:25 PM
Thanks folks that helps, brings up another question though.
When you go to add the weight, do you increase it across the all the sets? Or do you only increrase the weight for the last set?
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2003/09/18, 04:38 PM
Fab, you must be an engineer. lol . As I am able to increase with the last set I try to increase next weeks first set accordingly. If you increase weight and can only reach say 3 out of 8 inthe last set back down in the first 3. I don't think there is a perfect answer to your question. You will also feel stronger some days than others. The idea is to get a good pump. A full set is better than 3 or 4 reps for the most part. There are exceptions and I'll let some of the younger pups explain cause I don't work to complete failure anymore.
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2003/09/18, 06:16 PM
There are lots of different ways to do it. I was talking about pyramiding the sets. Here is an example of what I will do today. Leg curls 60#-12 reps, 70#-10reps, 80#-8reps. If I get all 8 reps in of the last set, then next week I will start with the 70#-12, 80#-10 or failure, 90# to failure because I rarely can get all my reps in the first time I up the weights. The number of reps varies anywhere from 15-3, depending on an individuals routine and goals. There is no simple right or wrong number or weight.
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~Victoria~
...There are no shortcuts to any place worth going.--Beverly Sills
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