|
2006/05/28, 08:12 AM
If you can do a clean 12 reps with a weight, how is it beneficial to do a set of less reps with the same weight.
Usually you increase the weight as you decrease the reps because you CAN"T do anymore reps, then you work up until the new weight is your starting weight (easy for 12 reps) and increase on the other sets.
If it is working for you and you like it, I guess don't mess with it until you plateau. Eventually you will need the change in weight.
--------------
You don\'t drown by falling in the water. You drown by staying there.
|
|
|
|
2006/05/28, 06:20 AM
Hello everyone, been a while since I have been here, still lifting though just not surfing the forums, recieved a lot of good info from you guys, now to my question:
I am on a 6 week rotational plan right now, I really like it. Some of the exercises call for (example) 3 sets of 12 reps. I know more reps less weight = strength and endurance where less reps more weight = muscle gain with some strength (right?) however, what I have been doing is attempting to keep my weights the same for all the sets. I am lifting (example) 100lbs, the first 12, no problem, strugling on final rep. second set, I can do 9 to 10, then I have to take a quick breather (around 15 - 30 seconds) and I finish out the set, still at 100lbs. Then, on the final set, I tend to split it, 6, then a 15 - 30 second breather and I finish out the last 6. I found I really like how I feel after this, it feels lot better than doing my sets at varying weights, (starting heavy and lightening up so I can finish a set without stoping) is my technique here good or bad? Am I setting myself up for an issue down the road or is this a good way to do things? I feel like my muscles are reacting well to these set but I can't really tell. What do you guys think?
Note: inbetween sets I take no more than 5 minutes, I try to keep it down to 2-3. Also, I take about the same break time between exercises.
Thanks guys/gals!
--------------
Sean "TBAR" Johnson -USAF-
|
|
2006/05/28, 01:27 PM
============
Quoting from asimmer:
If you can do a clean 12 reps with a weight, how is it beneficial to do a set of less reps with the same weight?
=============
Training with lower volume and avoiding failure can actually have a few advantages, including allowing for better form, increased training frequency, and higher overall volume. Since you are avoiding failure by a few reps, you are less likely to overtrain, and can therefore workout more often or with greater volume. Olympic weightlifters and powerlifters routinely will do 3 reps at a weight they could do for 8+. Elite european weightlifters rarely cross the 3 rep threshold, workout in the 80-95% range, and manage to train as often as 10 times a week.
Thats besides the point though... You're essentially doing a form of rest-pause to finish your sets. While I like this on occasion, I would avoid it as a main part of your routine. However, like Amy said, if its working...
Also, how would a lighter weight equal better strength gains than a heavy weight? Explain that one to me.
--------------
Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
|
|
2006/05/28, 05:20 PM
Heavy weight = Mass + some Strength
Lighter weight with more reps = Endurance + Strength
from what I was told.
I think you are miss understanding my statements & quesiton a bit, let me try and rephrase:
I am attempting to do equal repition sets, this is what the exercise calls for. (I duno why) I was also told that my last rep in a set should be the last rep I am capable of doing. If I rest between a rep for a short duration, around 15 to 30 seconds will that have any negative effects? Should I ligthen my load a bit? Only issue with that is then the first set will be too easy. The reason I was splitting up the sets is because I can't lift the same weight that burns me out on my first set, for the same ammount of reps, on a second and third set. Does that make sense?
|
|
2006/05/29, 07:36 PM
To do it in the sense that the plan is calling for, you should be using a lighter weight.
Heavy weight (1-3rm, 90-100%) is for training strength. Hypertrophy will best be trained with repetitions of 6-12, while endurance will be 20+. There is some crossover, but the volume when doing heavy singles will result in very little time under tension, and will not be optimal for hypertrophy. Also, explosive lifts and dynamic effort lifts often utilize low sets (1-3 reps) with low intensity (40-65%)
--------------
Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
|
|
2006/05/30, 06:15 AM
Sounds good, I will try and lighten my weights a bit, perhaps do a heavy/medium/ligher set type so I keep burning out on the final rep. Thanks for the input :dumbbell:
--------------
Sean "TBAR" Johnson -USAF-
|
