+ 3 How do you lift?
Different variations of sets to really pump/work the muscle beyond normal capabilities.
Drop set: 1 exercise hitting multiple sets dropping the weight each set with no rest. Example: Seated close grip rows 10reps 200lbs-no rest-5 reps 170lbs-no rest-5 reps 150lbs
Super sets: A true super set is training 2 opposite muscle groups back to back with no rest. Example: Bench press-no rest-bent over rows -or- Bicep curls-no rest-Tricep extensions.
Compound sets: Training the same muscle group with 2 (or more) exercises back to back. Example: Bicep curls-no rest-hammer curls -or- DB press-no rest-DB flye
Rest-pause: Once failure is accomplished, rack/set down/hold in relaxed position the weight and rest the muscle being worked for 3-15seconds and go to failure again. Example: Wide grip pull-ups 18reps to failure, jump down and rest for 5 seconds, jump up and get as many more as possible.
Negatives: Weight preference varies but always go heavy (on presses I like using 10lbs over my 1rep max). A spotter is needed. Start at position 1 of the movement (starting position) slowly lower the weight while really exaggerating the eccentric part of the movement. Once in the static position and the weight is ready to reverse directions (the concentric movement) your spot lifts the weight back to position 1 for you and repeat.
Half reps: Once failure (or close to) is reached only complete half the movement while slightly increasing the pace for another 5-20 half reps. Example: Machine chest press 1 set 12reps to failure then directly followed by 10 more reps only pushing the weight half the distance from the starting position.
Monster set: Just about anything reduces in one set. Example: 100lb DB press 10reps, drop 20lbs then hit 5 more reps then 15reps DB flyes with a rest-pause then drop weight 5 times hitting 8reps each drop.
I realize every time I write something like this, even though this is very basic for some, I end up learning me things in the process. Love it!
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I've always ran a circuit. It just works best for me. As far as how I lift weight wise just depends on if I'm bulking,cutting, or just trying to get thicker. Awesome post
This is a really good post! +1
ClassyChassisOne thing I like is to keep the total amount of reps per exercise somewhere around 25, but change that up. For example, I might do a week of active recovery before ramping it up again, and do 2 sets of 12 per exercise. The next couple of weeks I'll increase the weight and do 3 sets of 8 reps. The next couple of weeks I'll increase the weight and do 4 sets of 6 reps. Then the next couple of weeks increase the weight again and do 5 sets of 5 reps. Then go back to a week of active recovery and do 2 sets of 12 reps and start over again.
So even though I'm doing 24-25 reps on that exercise every time, the parameters are always changing, getting heavier. Just something that I've found to work well for me. Keeps me interested also, as well as motivated, because each mini-cycle I try to beat the weights I was using previously.
low volume , heavy
That's because you're a monster! Ha ha
i incorporate almost everythng you mentioned here, with the addition of pyramiding the weight both up and down certain days. a lot of it does depend on how strong/energetic im feeling that day, if im all geeked up in that bitch im smashing the shit outta drop sets, those are my favorite, and on my not so energetic days i usually pyramid the wieght down each set but increase the reps.
i always time my rests between sets with a stopwatch app i have on my phone, keeps the intensity up and helps me a lot with conditioning too. nothing sets my muscles on that delicious fire like 45 sec rests with sets that climb up to 12-20 on the last couple, then immediately follow failure on last set with a compound set. i love that shit.
i usually go with higher reps on upper body than i do with legs, personal preference i guess. when i train specifically for strength i wait 3 mins between sets, real heavy weight low reps, but i dont like it as much as training for hypertrophy (8-12 rep range as i understand it). i love the burn and asthetics that come with higher reps and short rests
6 set superset crescendos in a 3 muscle group circuit with target of 6 rep max to failure on the 3 and 4th sets and then 8-9 reps for 1-2 and 5-6 sets. So like bench/calf/curl and squat/shrug/tricep something circuits.
I like to do reps in the 5-8 range. I do drop sets usually near the end of workout to completely fatigue the muscle. Other than that I like to keep it simple.
I've been thinking about going a little heavier. I get really energetic in the gym and never rest enough lol (little back asswards) so the weight stays pretty light. Honestly I can't remember the last time I hit a fresh set (after warmup) heavy enough to only hit 6. Do you keep rests short?
Usually 8~10 reps on upper body(chest, back, shoulders), dropsets on arms, 12reps+ on lower body. But when I have tons of energy I would probably just go failure or dropsets on anything.
Sounds similar to me. Ill go really hard if the energy is there. I really love rest-pause sets. Sometimes I'll drop the weight (3sec rest) pick it up and hit 4 more (3 more sec rest) 3 more reps and again! I love that shit.
Good post bro. My days vary as well. +1 for taking the time to write this up.
Thanks bro!
however I feel that day!
That's the best way to do it. I do always keep my rests short though. Any benefit to lengthening rests besides strength?
As long as I've been lifting I've been going to failure at 10 reps. I'm about to do a bulker for the first time. Ill be going to failure at 6 reps. Struggling to get 5 & 6 up. That's the goal. So ill be adding weight.
In my head 8-12 is always there but I have fun in the gym I don't like routines. Rests stay around a minute.