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Weighlifting question

Discussion in 'Sports Arena' started by UnknownSoldier, 11 Jan 2006.

  1. UnknownSoldier

    Gangster

    Joined: 29 Jul 2005

    Posts: 230

    Location: London / Nottingham

    If you are training for mass is better to do a decreasing number of reps with an increasing weight or a single weight for set amount of reps?

    e.g Benchpress 70Kg x 12, 75Kg x8, 80Kg x 4 instead of 3x8x73kg?
     
  2. DanH84

    Soldato

    Joined: 5 Aug 2004

    Posts: 6,805

    maybe consider going for maximal weight for the set number of reps. I believe 12 reps might be slightly outside of the optimum hypertrophy range. What is the maximum you could lift for 3 sets of between 6-8 reps?
     
  3. UnknownSoldier

    Gangster

    Joined: 29 Jul 2005

    Posts: 230

    Location: London / Nottingham

    Usually I go for 3 sets of 8 of say 75Kg...generally speaking I will be failing/at the point of failure on the last rep of the last set. Obviously I try to increase the weight each week but this is my most recent attempt.
     
  4. WushuMaster

    Hitman

    Joined: 7 Dec 2003

    Posts: 960

    Location: Keele

    Isn't that called pyramid training or something similar? 3x8 is good for most people. Im not sure what benefits pyramid sets have on results. Could try googling it and seeing what comes up.

    (disclaimer, i dont know that this is actually called pyramid sets/training, i cannot be held liable for negligence for intellectual misconduct as a result... :) )
     
  5. Bunka

    Soldato

    Joined: 18 Jan 2005

    Posts: 5,525

    Location: West London

    How long are you meant to leave between a rep as well?
     
  6. UnknownSoldier

    Gangster

    Joined: 29 Jul 2005

    Posts: 230

    Location: London / Nottingham

    I try and leave between 1 and 2 mins...depends how tired I am feeling.
     
  7. GordyR

    Soldato

    Joined: 1 Dec 2003

    Posts: 5,419

    Location: Essex

    I assume you mean between a set? Waiting 1 to 2 minutes between a rep would kill you! :p

    Although I imagine Bunka actually meant to say "set" as opposed to "rep" anyway so your answer is likely still valid. ;)
     
  8. DanH84

    Soldato

    Joined: 5 Aug 2004

    Posts: 6,805

    It'd probably be the other gym users that would kill you if you tried leaving 1-2 minutes between reps.

    If you do mean reps Bunka then I guess there isn't really a fixed in stone kind of timescale. Just ensure that you move at a speed that allows you to maintain strict form and let your body find it's own rhythm.

    Personally My timing goes something like this; drive through the effort part while exhaling at a fairly fast pace. Hold at just below full extension/contraction (so you can always feel the weight on muscle not joints) for a second, lower to a two count to just above a resting point hold for a second then repeat.
     
  9. Voltar

    Soldato

    Joined: 2 Oct 2004

    Posts: 5,444

    Location: London, NW1

    pyramid sets are very good in my experience

    or u could just do high weight low reps?
     
  10. Bunka

    Soldato

    Joined: 18 Jan 2005

    Posts: 5,525

    Location: West London

    :o Yeah i did mean to say that, thanks anyway though. :p
     
  11. Bunka

    Soldato

    Joined: 18 Jan 2005

    Posts: 5,525

    Location: West London

    Also useful information, cheers. :)
     
  12. Ashcrapper

    Banned

    Joined: 23 Nov 2004

    Posts: 315

    you only need one work set per exercise. train to failure with good form. do two warmup sets before the work one at 30% of your potential and then 50%. wait a minute between sets.

    all this will be totally useless though if your diet isnt right. eat 5/6 meals a day getting a lot of protein. go for fish, chicken, pasta, rice, potato. stuff like that.