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2005/05/18, 02:08 AM
OK, I am very strong right now, sometimes, i cut my self short though. If I am in a 12, 10, 8, 6 reps and four sets per exercise, what is the best way weight wise to get my max in there for a total fatigue on each set?
Do I start out a tad light for the first 12 and then adjust my next 3 on what the first felt like? I want to be NEAR zero resistance at the last rep of the other 3 sets. This is for chest, shoulders, back etc... Or do I forget the rep numbers and go straight to failure?
I am stuck on this one! TIA for your help!
Justin
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A Persons character is measured by how they treat people who can offer nothing in return.
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2005/05/18, 03:31 AM
You're supposed to pick a weight you're maxing out at whatever reps you're doing.....whether it's 12 or 8 or 6 or 1......all should be with a weight that you can do for jsut those reps...if you cna do even 13 reps instead of 12....you're going too light....if you can do 7 reps isntead of 6...you're going too light...
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2005/05/18, 09:30 AM
best way to do it.........write your work outs down...
example
13/100
10/130
8/150
5/170
now......1st set was too light..but 2nd was about right....so don't go over 120.....so add say 10lbs next week.
last set was to heavy......so drop 5 or 10lbs.....make sense?
Only thing I don't like about this......its not challanging enough......yoru just trying to find the "perfect" weight for those reps......then what after you find it? Keep it for 2 3 months?
I perfere somthing like this....Pick some weights you knwo you can do, thats about 20lbs away from each other.....
100
120
140
160
180
now rep to failure
100/11
120/8
140/6
160/4
180/1
now every week striave for one rep.....on atleast one excercise....
100/12 (12) theres are the rep your going for
120/9 (10)
140/7 (8)
160/4 (6)
180/3 (4)
keep going tell you break past the rep range you want.
(weeks later)
100/14 X
120/11 12 *****now move weights up a spot, and go for those new reps with new weight!
140/9 10
160/7 8
180/5 6
4 pick a new weight 200
now your going for 120 for 12 reps, where it was only a 10 rep.........140 for 10 reps when it was only your 8 rep, etc etc........and you have a new 4 rep.....it was only 180 now your working toward 200.
hope this jumbled mess made sense
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" The only true eye, is your minds eye"- plato
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2005/05/18, 10:40 AM
Good info bigandrew...I was wondering this as well. Glad you clarified it...oh and the jumbled mess made perfect sense. Thanks!
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2005/05/18, 10:45 AM
Makes excellent sense! Thank you. Sometimes I need other people input as we often can stall out if we only do what we feel we need to do. I like to push myself and your plan really halps me to set some new goals. I print out my Workout Schedules here online so I do keep track of reps and weight. This is my first week REALLY keeping track. I assume that by week 2 I will be upping the weight accordingly and really gaining at failure points.
Thanks a million, This forum rocks!:big_smile:
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Quoting from bigandrew:
best way to do it.........write your work outs down...
example
13/100
10/130
8/150
5/170
now......1st set was too light..but 2nd was about right....so don't go over 120.....so add say 10lbs next week.
last set was to heavy......so drop 5 or 10lbs.....make sense?
Only thing I don't like about this......its not challanging enough......yoru just trying to find the "perfect" weight for those reps......then what after you find it? Keep it for 2 3 months?
I perfere somthing like this....Pick some weights you knwo you can do, thats about 20lbs away from each other.....
100
120
140
160
180
now rep to failure
100/11
120/8
140/6
160/4
180/1
now every week striave for one rep.....on atleast one excercise....
100/12 (12) theres are the rep your going for
120/9 (10)
140/7 (8)
160/4 (6)
180/3 (4)
keep going tell you break past the rep range you want.
(weeks later)
100/14 X
120/11 12 *****now move weights up a spot, and go for those new reps with new weight!
140/9 10
160/7 8
180/5 6
4 pick a new weight 200
now your going for 120 for 12 reps, where it was only a 10 rep.........140 for 10 reps when it was only your 8 rep, etc etc........and you have a new 4 rep.....it was only 180 now your working toward 200.
hope this jumbled mess made sense
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A Persons character is measured by how they treat people who can offer nothing in return.
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2005/05/18, 04:28 PM
anytime guys
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" The only true eye, is your minds eye"- plato
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