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Sets/weight increase or decrease question
Posted on 8/19/17 at 1:14 pm
Posted on 8/19/17 at 1:14 pm
So started new routine last week and thinking of trying something new wanted some opinions
Would it be good to start heaviest weight go to failure then immediately decrease weight by 5lbs on the bar go to failure etc for 5 sets
Or
Start light increase by 5 lbs go to failure during the exercise
Or
Do a weight for 4 x 12 and increase weight the next time you do the exercise?
Would it be good to start heaviest weight go to failure then immediately decrease weight by 5lbs on the bar go to failure etc for 5 sets
Or
Start light increase by 5 lbs go to failure during the exercise
Or
Do a weight for 4 x 12 and increase weight the next time you do the exercise?
This post was edited on 8/19/17 at 1:17 pm
3
Posted on 8/19/17 at 1:48 pm to sms151t
What's your goal?
Fwiw, I don't ever go to failure with weights, but if it's body weight exercises like chin ups, dips and pull ups, then I'll go to failure.
Fwiw, I don't ever go to failure with weights, but if it's body weight exercises like chin ups, dips and pull ups, then I'll go to failure.
This post was edited on 8/19/17 at 1:52 pm
Posted on 8/19/17 at 2:10 pm to NotoriousFSU
Goal is not get out of shape like I had gotten, build some muscle hypertrophy, and not be bored
This post was edited on 8/19/17 at 2:12 pm
Posted on 8/19/17 at 2:52 pm to sms151t
Strong Lifts 5x5 is essentially the program for what routine you first described. Maybe check that out to start with, and then modify your routine from there.
Personally, I don't like doing 4x12 because I think it gets boring, and isn't as effective as other approaches. Some advice I heard and like to adhere to for building strength is to get in as many FIRST reps as possible. Do 12 sets of 4, starting off around 50-60%, then incrementally increasing the weight till the last set.
Personally, I don't like doing 4x12 because I think it gets boring, and isn't as effective as other approaches. Some advice I heard and like to adhere to for building strength is to get in as many FIRST reps as possible. Do 12 sets of 4, starting off around 50-60%, then incrementally increasing the weight till the last set.
Posted on 8/19/17 at 7:05 pm to sms151t
So many variables such as...
Are you bulking or cutting?
Is it a compound lift or simple isolation excerice?
Are you attempting to put on primarily strength or hypertrophy?
Are you bulking or cutting?
Is it a compound lift or simple isolation excerice?
Are you attempting to put on primarily strength or hypertrophy?
Posted on 8/19/17 at 8:14 pm to sms151t
I'm always going for strength/size so I warmup, and hit a couple of quick 1-2 rep weight acclimation sets before going 4-6 reps at 85% of my 1RM for 3 sets. I'm trying to fail in that range. If I get 6 reps, I add weight. If I don't, indcrease it.
After 3 sets, I move to the next lift and go 85% for 3 sets again.
Normally, a chest day would be:
Bench: Warmups, Weight Acclimation sets, 85%x3x4-6
Incline DB: 85%x3x4-6
Flat or Incline flys: 3x8 (whatever weight I can handle for 8)
Weighted Dips: 3x8 (whatever weight I can handle for 8)
After 3 sets, I move to the next lift and go 85% for 3 sets again.
Normally, a chest day would be:
Bench: Warmups, Weight Acclimation sets, 85%x3x4-6
Incline DB: 85%x3x4-6
Flat or Incline flys: 3x8 (whatever weight I can handle for 8)
Weighted Dips: 3x8 (whatever weight I can handle for 8)
This post was edited on 8/19/17 at 8:17 pm
Posted on 8/19/17 at 9:34 pm to Adam4848
Today I tried it on a Smith Machine Bench
I only can do Smith since at PF. Don't judge me since only place can go to within reason small town
So did my heaviest bench 1st then dropped 5 lbs every set no real rest except when changing weight.
My work today was
Smith Machine Bench 4 sets
5/8 DB Fly
5/8 Overhead Single arm Extension
5/8 Overhead DB Extension
3 Machine Fly 21's
4/12 Tri Extension Machine
ETA
I have never maxed out
I only can do Smith since at PF. Don't judge me since only place can go to within reason small town
So did my heaviest bench 1st then dropped 5 lbs every set no real rest except when changing weight.
My work today was
Smith Machine Bench 4 sets
5/8 DB Fly
5/8 Overhead Single arm Extension
5/8 Overhead DB Extension
3 Machine Fly 21's
4/12 Tri Extension Machine
ETA
I have never maxed out
This post was edited on 8/19/17 at 9:35 pm
Posted on 8/19/17 at 9:51 pm to sms151t
quote:
I have never maxed out
I think you should at least find your 3RM on compound lifts. For me, 10lbs is 2 reps, so if you hit 225 for 3 on bench, 235-240 is probably your 1RM and you can base your lifting off of it; or if you wanted to play it safe, base them off of your 3RM.
This post was edited on 8/19/17 at 9:51 pm
Posted on 8/19/17 at 10:17 pm to LSUAlum2001
I don't have anyone to spot for me so I'm not sure how to do this
But a smith machine is basically built to not get injured so may try that in few weeks
But a smith machine is basically built to not get injured so may try that in few weeks
Posted on 8/20/17 at 8:31 am to sms151t
quote:
But a smith machine is basically built to not get injured so may try that in few weeks
Be careful on a Smith. The restrictive barbell path can lead to an injury on heavy sets.
If the gym has a regular bench, just ask someone for a spot. Most will not mind.
Posted on 8/20/17 at 9:54 am to LSUAlum2001
quote:
Be careful on a Smith. The restrictive barbell path can lead to an injury on heavy sets.
If the gym has a regular bench, just ask someone for a spot. Most will not mind.
Posted on 8/20/17 at 11:36 am to Hu_Flung_Pu
There's no bench where I go. I am not allowed to use HS weight room during season either
I know the straight line counter balance of Smith isn't accurate but it's all I got.
I know the straight line counter balance of Smith isn't accurate but it's all I got.
Posted on 8/20/17 at 11:39 am to sms151t
If that's all you got then that is all you got. Just make sure to do some dumbbell work to get your stabilizer muscles.
I was in that predicament once and was able to have decent workouts.
I was in that predicament once and was able to have decent workouts.
This post was edited on 8/20/17 at 11:40 am
Posted on 8/20/17 at 11:46 am to Hu_Flung_Pu
This is what I have designed for next few weeks
Day 1
Smith Machine Bench (15,12,10,8)
5/8 DB Fly
5/8 Overhead Single arm Extension
5/8 Overhead DB Extension
3 Machine Fly 21's
5/10 TRX Push-up
4/12 Tri Extension Machine
Day 2
Bent over Row Smith (15,12,10,8)
5/8 DB Bent over Row
4/12 Concentration Curl
4/8 Hammer Curl
4 Seated Row 21's
3/20 Lat Pulldown
5/10 Preacher Curl Machine
4/10 Curl Machine
Day 3
3-5 min Stair Climber
3 laps around room kettle bell lunges
2/8 TRX Sprinters
4/12 kettle squat to press
4/15 kettle swings
4/20 TRX jump lunges
3/10 Calf raise
Day 4
Smith Machine Seated Shoulder Press (15, 12, 10, 8)
4/12 DB Front Raise
4/12 DB Side Raise
4/8 Arnold Press
4 Rope 21's
4 Cable Dirty 30's
4 Reverse Grip Tri Pushdown
As I asked in OP should I go heavy and decline, start light and increase
weight no rest, or just all same weight with 1:00 rest between sets
Day 1
Smith Machine Bench (15,12,10,8)
5/8 DB Fly
5/8 Overhead Single arm Extension
5/8 Overhead DB Extension
3 Machine Fly 21's
5/10 TRX Push-up
4/12 Tri Extension Machine
Day 2
Bent over Row Smith (15,12,10,8)
5/8 DB Bent over Row
4/12 Concentration Curl
4/8 Hammer Curl
4 Seated Row 21's
3/20 Lat Pulldown
5/10 Preacher Curl Machine
4/10 Curl Machine
Day 3
3-5 min Stair Climber
3 laps around room kettle bell lunges
2/8 TRX Sprinters
4/12 kettle squat to press
4/15 kettle swings
4/20 TRX jump lunges
3/10 Calf raise
Day 4
Smith Machine Seated Shoulder Press (15, 12, 10, 8)
4/12 DB Front Raise
4/12 DB Side Raise
4/8 Arnold Press
4 Rope 21's
4 Cable Dirty 30's
4 Reverse Grip Tri Pushdown
As I asked in OP should I go heavy and decline, start light and increase
weight no rest, or just all same weight with 1:00 rest between sets
Posted on 8/20/17 at 12:53 pm to sms151t
When I look online I can't get any answers it just says you can do x with no reasoning behind it
Posted on 8/20/17 at 1:50 pm to sms151t
I guess question I'm asking is should I do drop sets or not?
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