Basic Question About Reps and Sets

  • Posted by a hidden member.
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    Jan 20, 2012 5:52 AM GMT
    I was thinking about this today, and wanted to get some input from all of you.

    Which is better in terms of progression between sets?

    (These are just examples; and assume that you've already warmed up before excercises)

    DB Bench Press

    8x70lbs
    8x70lbs
    10x65lbs (or until failure)
    10x65lbs (or until failure)


    or

    10x65lbs
    10x65lbs
    8x70lbs (or until failure)
    8x70lbs (or until failure)

    or

    8x70lbs
    8x70lbs
    8x70lbs (or until failure)
    8x70lbs (or until failure)

    Basically, my question is-- is it better to start with higher weight/lower reps and move to lower weight/heigher rep, or start with lower weight/higher reps and move to higher weight/lower reps?
  • Posted by a hidden member.
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    Jan 20, 2012 5:56 AM GMT
    That seems excessive. What is the reasoning behind this routine?
  • Posted by a hidden member.
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    Jan 20, 2012 6:06 AM GMT
    xrichx saidThat seems excessive. What is the reasoning behind this routine?


    4 sets is excessive? What?
  • Posted by a hidden member.
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    Jan 20, 2012 6:12 AM GMT
    purelife01 saidI was thinking about this today, and wanted to get some input from all of you.

    Which is better in terms of progression between sets?

    (These are just examples; and assume that you've already warmed up before excercises)

    DB Bench Press

    8x70
    8x70
    10x65 (or until failure)
    10x65 (or until failure)


    or

    10x65
    10x65
    8x70 (or until failure)
    8x70 (or until failure)

    or

    8x70
    8x70
    8x70 (or until failure)
    8x70 (or until failure)


    65 and 70 reps? Are you sure that's correct?
  • Posted by a hidden member.
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    Jan 20, 2012 6:13 AM GMT
    LOL. I see now. I thought you were saying..

    8 sets x 70 reps

    But you're actually saying..

    8 reps, 70lbs

    Right? icon_biggrin.gif
  • Posted by a hidden member.
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    Jan 20, 2012 6:14 AM GMT
    dan_x said
    purelife01 saidI was thinking about this today, and wanted to get some input from all of you.

    Which is better in terms of progression between sets?

    (These are just examples; and assume that you've already warmed up before excercises)

    DB Bench Press

    8x70
    8x70
    10x65 (or until failure)
    10x65 (or until failure)


    or

    10x65
    10x65
    8x70 (or until failure)
    8x70 (or until failure)

    or

    8x70
    8x70
    8x70 (or until failure)
    8x70 (or until failure)


    65 and 70 reps? Are you sure that's correct?


    OK, sorry if I wrote it wrong. Obviously, it's 8 reps / 70lbs. I mean, really.
  • Posted by a hidden member.
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    Jan 20, 2012 6:29 AM GMT
    Depends on your goal. According to Flex Magazine if you're shooting for size then start with higher weights and end with lower weights and do the opposite if your goal is strength.

    http://www.flexonline.com/training/trial-ascending-pyramids-vs-descending-pyramids
  • Posted by a hidden member.
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    Jan 20, 2012 7:01 AM GMT
    All are good. your workouts need variety. Do all variations throughout a month to keep switching it up. The only recommendation I would make is to only make that last set "until failure"
  • Posted by a hidden member.
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    Jan 20, 2012 7:18 AM GMT
    There should be no large difference


    Alot has to do with what you want, strength wthout the big size or both strength and size


    3 - 7 reps , generally no hypotrophy (no size). Greatest in strength and power
    8-12 reps, hypotrohey (size and strengh)
    13+ lean muscle

    Therefore it depends, what to failure is. Generally I start at lighter weights and get heavier as it warms up my body, prepares it for heavier weight.

    If your looking for size I would recomment compounding exercisis. Meaning doing a similar exercise meshed in with that one or right after. Lots of evidence to say this works.

    Hope that helps
  • Posted by a hidden member.
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    Jan 20, 2012 7:26 AM GMT
    purelife01 saidI was thinking about this today, and wanted to get some input from all of you.

    Which is better in terms of progression between sets?

    (These are just examples; and assume that you've already warmed up before excercises)

    DB Bench Press

    8x70lbs
    8x70lbs
    10x65lbs (or until failure)
    10x65lbs (or until failure)


    or

    10x65lbs
    10x65lbs
    8x70lbs (or until failure)
    8x70lbs (or until failure)

    or

    8x70lbs
    8x70lbs
    8x70lbs (or until failure)
    8x70lbs (or until failure)

    Basically, my question is-- is it better to start with higher weight/lower reps and move to lower weight/heigher rep, or start with lower weight/higher reps and move to higher weight/lower reps?


    I suggest lower reps and heavier weight.

    4 - 6 reps at weight x.

    Once you can do six reps at weight x, kick up the weight.
  • tightwrgls

    Posts: 22

    Jan 22, 2012 3:54 AM GMT
    Mix it up.
    15 reps @ x
    8 reps @ x
    15 reps @ x
    8 reps @ x

    or try
    15, 12, 10, 8, 6, 4, 2, 20 - This one is a killer where to increase weight as you decrease the reps then drop to a lighter weight for a set of 20.

    you can also do drop sets where you do 6-8 reps at a heavy weight and drop to a lower weight for 8-10 reps.

    And don't forget to take some time to warm up before getting too aggressive.
  • MikemikeMike

    Posts: 6932

    Jan 23, 2012 8:52 AM GMT
    tightwrgls saidMix it up.
    15 reps @ x
    8 reps @ x
    15 reps @ x
    8 reps @ x

    or try
    15, 12, 10, 8, 6, 4, 2, 20 - This one is a killer where to increase weight as you decrease the reps then drop to a lighter weight for a set of 20.

    you can also do drop sets where you do 6-8 reps at a heavy weight and drop to a lower weight for 8-10 reps.

    And don't forget to take some time to warm up before getting too aggressive.


    I agree on the step approach 15, 12, 10 ,8, 6,4, 2, 15 or 20.

    But look at tightwrgls's bod looks like he knows what he's doing.icon_idea.gif
  • Posted by a hidden member.
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    Jan 24, 2012 8:10 AM GMT
    I would do a reverse which was popular back in the day. John Grimek serious strong guys. Pre-steriod guys. Look it up
  • Posted by a hidden member.
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    Jan 24, 2012 8:23 AM GMT
    Nothing means much more than lifting the weight Over and over, That is what makes you strong not 13x3 or 7x12... It is lifting the weight over and over. it aint a number, like 20x2, it is lifting over and over
  • Posted by a hidden member.
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    Jan 24, 2012 8:31 AM GMT
    I benched 405 lbs not by any set number of lifting weights> I just attacked the number. 205, then 205 for 10, Then 270, then 370, then 370 by 10, then 400....then 405..
  • Posted by a hidden member.
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    Jan 24, 2012 9:11 AM GMT
    Dahas saidDepends on your goal. According to Flex Magazine if you're shooting for size then start with higher weights and end with lower weights and do the opposite if your goal is strength.

    http://www.flexonline.com/training/trial-ascending-pyramids-vs-descending-pyramids



    A guy on here turned me on to drop sets with little rest between the sets Start with Max weight and 8 reps and work your way down in weight but with the same number of reps. It's an amazing workout. But overall keep your muscles guessing by not having a set routine.