posted Mon, 02/22/2016 - 19:59
1901
Has anyone ever run the rack???
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Hey bros wanted to start a thread on running the rack which I believe is going from the minimum weight to the maximum weight feel free to share your experiences with this and also is there any benefits to doing this or is it basically like ego lifts which in my opinion is pointless just my opnion thanks brothers.
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AnonYes. I do this once a month after my intense arm workout, and a set of 21's. I usually start with the 10's all the way up to the 30's. Strict form all the way with ten reps each arm. By the time I get to the 25's I feel it kicking my ass. The goal for me is to not stop at all and get as many reps or till failure with each arm.
I like to do this routine. https://youtu.be/JJe7531Op_M
A few friends and I do this about every 4-6 weeks. I am at 8 10lbs plates on each side and it is one hell of a workout.
RustyhookerI start at the heavy side and drop down several times as 1 set. I like the burn
Yup, I use it pretty often in the last exercise to get maximum pump. You can do it both ways. Start from low and move up with short breaks, which I sometimes do for the first set as a warmup leading to an actual set, or at the end of my workout do a set with heavy stuff and move down without a break between the sets to murder the muscle. I think it is one of the old school Weider principles used heavily by Arnold. Good shit to shock your muscles if you've never done it
Ok definitely gonna give it a go
You have it backwards. Go from the heaviest weight you can handle for a good set and step down a dumbell size each set with no rest in between sets.
Rustyhooker^^^^^^this! Shrugs is a fun one.
What's a good rep range for these 8,10 or 12 or should I drop set from 15 down?
They are all good rep ranges. One thing to keep in mind is that you will probably be able to handle heavier DB's when starting with a lower rep range which will allow you to get in more drops. Once you hit a weight where you are able to do 15+ reps after a drop, I would then quit. Eventually the weight will become to light and you will just be going through the motions.
Yes, and yes. There is benefit. It helps reach muscle failure, and time under tension is high. Like any other exercise, you get what you put into it.