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Same weight or increase each set?
Posted on 12/1/18 at 11:05 am
Posted on 12/1/18 at 11:05 am
Example: If you are doing flat bench 5x5, is it more effective to use a weight that you can properly lift all 5 sets , or start with a certain weight and increase each set?
I have been starting with one weight and increasing by roughly 10lb per following set, but I feel like I am leaving too much on the table the first few sets, even though im hitting the peak on the last set.
I have been starting with one weight and increasing by roughly 10lb per following set, but I feel like I am leaving too much on the table the first few sets, even though im hitting the peak on the last set.
7
Posted on 12/1/18 at 11:17 am to Polar Pop
Increase each set. It may also help to add 2 light to moderate warmup sets before beginning the 5x5 to maximize weight on the last set.
5x5 is for strength, so the first few sets work to lube your joints in preparation for the much heavier loads on sets 4&5.
5x5 is for strength, so the first few sets work to lube your joints in preparation for the much heavier loads on sets 4&5.
Posted on 12/1/18 at 4:54 pm to Polar Pop
I always just increased if not true programming. It always worked well.
Posted on 12/1/18 at 10:11 pm to Polar Pop
Maybe neither. You should look into reverse pyrimid techniques.
Basic concept is that you should lift the heaviest weight when you’re most fresh. You then decrease weight so that you can either maintain rep count or even increase.
Basic concept is that you should lift the heaviest weight when you’re most fresh. You then decrease weight so that you can either maintain rep count or even increase.
Posted on 12/1/18 at 10:57 pm to LSUDropout
All three ways work, ramping, straight, decreasing rpt style. Alot depends on ability to recover from the appropriate tonnage
Posted on 12/3/18 at 2:33 pm to Polar Pop
The way I always look at it is:
Am I getting stronger? If yes, keep doing that program that got me stronger. If no, make change to program
Am I getting stronger? If yes, keep doing that program that got me stronger. If no, make change to program
Posted on 12/3/18 at 3:08 pm to Polar Pop
If I am doing 5x5, working sets are same weight and depending on program last set may be AMRAP.
If doing some 5/3/1 template, usually increasing weight to last set. Last set is many times AMRAP.
ETA - AMRAP helps you not leave anything in the tank. 5/3/1 also has the Jokers if you feeling extra strong that day.
If doing some 5/3/1 template, usually increasing weight to last set. Last set is many times AMRAP.
ETA - AMRAP helps you not leave anything in the tank. 5/3/1 also has the Jokers if you feeling extra strong that day.
This post was edited on 12/3/18 at 3:16 pm
Posted on 12/3/18 at 3:21 pm to Polar Pop
I do a lot of overall volume, and I've found the balance is increasing weight to where one or two sets max per workout are RPE 9.5 or 10.
Going straight weight is harder to regulate that, IMO.
Going straight weight is harder to regulate that, IMO.
Posted on 12/5/18 at 10:32 am to LSUDropout
quote:I've been curious about this, especially for bench press because our classes do not ever include bench. So, if I am going to do it, it will be on my own.
You should look into reverse pyrimid techniques.
Take this quote:
quote:
The opposite of Reverse Pyramid Training – the Ascending Pyramid – sucks in my opinion. This is the style of training where the heaviest set is done last and is preceded by 4-5 lighter sets done in a higher rep range.
Studies and anecdotal evidence suggests that muscle grows best when you use loads of 75-85% of your maximum as this provides an optimal balance of tension/muscle fibre recruitment, and fatigue/metabolic work. This means that the lighter sets done before you get to the heavy stuff are not productive at all. You don’t use weights that are heavy enough to cause growth nor do you take those sets close to failure (which might stimulate growth). So basically all you’re doing is limit your strength in your main set – the last one. In my opinion the Ascending Pyramid is the least effective way to train.
RPT is completely different. You do your heavy set first when you have the greatest strength potential and get full muscle fibre recruitment from the beginning. Moreover, the fatigue created by that set may actually make the lighter sets more effective because you’ll be lifting closer to failure.
What if the ascending has way more reps early with the lighter weight such that you are close to failure the whole way up?
Posted on 12/5/18 at 12:12 pm to AlxTgr
Just for the record their is very strong evidence that straight sets with the last being a amrap is the best for hypertrophy and strength. I have seen atleast 2 studies on that.
Posted on 12/5/18 at 1:29 pm to lsu777
quote:Ascending in weight?
straight sets with the last being a amrap is the best for hypertrophy and strength.
Posted on 12/5/18 at 2:13 pm to AlxTgr
I’m skeptical when it comes to doing the first set with the most weight without having done some kind of a warm up beforehand. Would doing 2 warm up sets before the heaviest set be fine too? Then deload each set after that?
BP for example:
2x5 @50-60% (warm up)
1x3 @85-90%
2x5 @70-80%
3x7 @60-70%
I’m thinking about trying this approach (maybe tweak the reps and sets based on the lift) mostly for OH press, BO rows, Power/Hang Cleans and bench.
BP for example:
2x5 @50-60% (warm up)
1x3 @85-90%
2x5 @70-80%
3x7 @60-70%
I’m thinking about trying this approach (maybe tweak the reps and sets based on the lift) mostly for OH press, BO rows, Power/Hang Cleans and bench.
Posted on 12/5/18 at 2:17 pm to AlxTgr
quote:
Ascending in weight?
no same weight across. like 2x5 plus a 1x5+ for example.
Posted on 12/5/18 at 2:20 pm to NotoriousFSU
quote:
I’m skeptical when it comes to doing the first set with the most weight without having done some kind of a warm up beforehand. Would doing 2 warm up sets before the heaviest set be fine too? Then deload each set after that?
I assume the reverse pyramid incorporates sufficient warmup.
For a while, I did Bulgarian style squat training where I worked up to 90-95% of a 1 RM, then hit 2-3 sets of backoff triples at 80% of the 1 RM. I have always structured reverse pyramid work like that.
I also like calculating the backoff sets from the daily max. It is truer to the daily fatigue you are shooting for.
Posted on 12/5/18 at 3:58 pm to Polar Pop
Just stick to just the bar, chicken arms.Posted on 12/5/18 at 4:22 pm to Lou Pai
i can finally get 135 5 times.
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