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BaggedE30
03-12-2006, 03:54 PM
I started off training with a 5 x 5 pyramid routine, saw some nice gains off it but then hit a plateau so switched my routine to a heavy 3 x 3 of the same weight. Im mostly doing this for my chest and shoulder exercises and sticking to 5 x 5 for legs and back etc. Thing is i never see anyone doing this low reps, even the powerlifters seem to be staying around the 5-8 rep range it seems?

drew
03-12-2006, 07:31 PM
I stick with 1-3 reps on my main lifts.

BaggedE30
03-13-2006, 10:45 AM
ur PR is 250 on bench yet your aiming for 400 x 1? i cant understand your sig

ArchAngel777
03-13-2006, 11:27 AM
I stick with 1-3 reps on my main lifts.

This is my advice as well. But if you hit a plat, I'd say going a 5 X 5 seems to work well. A lot of people have said that, I tried it out and it worked fine. Once past, I can get back to 1-3... Mainly, I'd say work triples for strength. But if your body is not used to heavy weight, then I'd slowly bring it into the low rep routine. If you are currently doing the 4 X 12 type common routine, then going heavier to 1 - 3 will crush you. Working to 4 X 8, then 5 X 5 and then you can either stick there (seems to be a sweet spot) or move down.

Just my advice.

ArchAngel777
03-13-2006, 11:29 AM
ur PR is 250 on bench yet your aiming for 400 x 1? i cant understand your sig

Yes, that is his goal. He might have been a lifter from before, therefore his strength could come back quickly. Otherwise, well, then he just set some high goals. Better than setting it too low, though.

Hope this helps.

BaggedE30
03-13-2006, 11:42 AM
This is my advice as well. But if you hit a plat, I'd say going a 5 X 5 seems to work well. A lot of people have said that, I tried it out and it worked fine. Once past, I can get back to 1-3... Mainly, I'd say work triples for strength. But if your body is not used to heavy weight, then I'd slowly bring it into the low rep routine. If you are currently doing the 4 X 12 type common routine, then going heavier to 1 - 3 will crush you. Working to 4 X 8, then 5 X 5 and then you can either stick there (seems to be a sweet spot) or move down.

Just my advice.

when i first started i did 12, 10, 8, 6, then i switched to 5 x5, now ive switched to 3 x 3
Would you say 3 sets is enough? if i did any more than that id end up doing like 3, 3, 2, 2, 1, 1, 1 or something

BaggedE30
03-13-2006, 11:44 AM
Yes, that is his goal. He might have been a lifter from before, therefore his strength could come back quickly. Otherwise, well, then he just set some high goals. Better than setting it too low, though.

Hope this helps.

ok, i wasnt having a dig, just wasnt sure if i was reading his sig correctly , wasnt sure what 250@177 meant.

drew
03-13-2006, 02:17 PM
Yes, my bench currently sucks. 250@177 means I lifted 250 while weighing 177lbs. I currently weigh 211 and will be attempting to hit a 300 bench at my next meet. I haven't maxed on bench in quite some time. My goal for this year is 400. I'm planning on moving to a powerlifting gym and training with a team that has become very good at benching. This, combined with a proper shirt should get me into the 400s.

Based on your squat and dead numbers, I would think the more sets the better. You should be working on form, and more first reps is the best way to do that.

BaggedE30
03-13-2006, 02:21 PM
more first reps?

drew
03-13-2006, 02:34 PM
Yes, 3,3,3,2,2,1,1,1 would be good.

PowerManDL
03-13-2006, 05:08 PM
I started off training with a 5 x 5 pyramid routine, saw some nice gains off it but then hit a plateau so switched my routine to a heavy 3 x 3 of the same weight. Im mostly doing this for my chest and shoulder exercises and sticking to 5 x 5 for legs and back etc. Thing is i never see anyone doing this low reps, even the powerlifters seem to be staying around the 5-8 rep range it seems?

This is probably one of the best approaches for a lifter to take. Use it until it stops working, then worry about more advanced stuff.