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View Full Version : What is the best way to do repetition work?



OneLiftOneKill
12-14-2008, 06:11 PM
Say if you do 4 sets of 10 reps, do you do 4 sets of 10 reps at 135 pounds?

Or would you ramp it up doing 45x10, 95x10, 125x10, 145x10.

So is it better getting more work in for repetition work at 135 pounds or is it more important getting that heavy set in at 145 pounds?

Also should the last set for repetition work be taken to failure? Say 135x15 for the former method and 145x12 for the latter method?

geoffsherman
12-14-2008, 06:50 PM
Pick as high a weight as you can do for 4 sets of 10. If you get to the end set and do less than 10, then you have something to work for. If you get to the end and can do more than 10-12, then you need to up the weight. Don't overthink things.

OneLiftOneKill
12-14-2008, 09:53 PM
Well I was just asking because people on 5x5 are having such good results ramping weight up that I figured maybe it would be worth trying for repetition work instead of the standard way and wondered how people doing repetition work to failure felt.

RhodeHouse
12-14-2008, 10:05 PM
Well I was just asking because people on 5x5 are having such good results ramping weight up that I figured maybe it would be worth trying for repetition work instead of the standard way and wondered how people doing repetition work to failure felt.

Why don't you just try it and find out?

OneLiftOneKill
12-14-2008, 10:18 PM
I did and my results are inconclusive everything gave basically the same gains.

Brad08
12-15-2008, 06:36 AM
I did and my results are inconclusive everything gave basically the same gains.

Dang.

OneLiftOneKill
12-15-2008, 06:49 AM
Dang.

Meaning sometimes all of those ways would work and sometimes they wouldn't work. The human body is strange.

So anyone else that has experimented with repetition work want to chime in based on their own experiences?

kevdog
12-15-2008, 09:36 AM
i guess Repetition works goal is for hypertrophy so you'd want to tear down your muscles as much as possible. I never really think about it I just try and hit failure for a set or 2 or beat my previous record on that lift, or sometimes ill do something just for a pump.

OGROK
12-15-2008, 10:08 AM
Truth is it really doesn't matter much, but for simplicity you usually keep the weight the same and stop 1 or 2 reps before failure. Why make it more complicated than it needs to be?

RhodeHouse
12-16-2008, 06:20 AM
I did and my results are inconclusive everything gave basically the same gains.

Did you do it for a year? If not, then you have no idea what you're talking about. A few months doing something will give you no feedback whatsoever.

Big_Byrd52
12-16-2008, 11:34 AM
Pick as high a weight as you can do for 4 sets of 10. If you get to the end set and do less than 10, then you have something to work for. If you get to the end and can do more than 10-12, then you need to up the weight. Don't overthink things.

W3RD.

If u wanna ramp, pick a weight for ur 10rep goal, and keep at it till u get to 3x10 with it, then go up. its weight lifting not rocket science, despite many peoples efforts to approach it the same.