Big Weight, Few Reps Question(s)

[John04Civic]

I have been lifting for about 2 months now (July 4th will be 2 mo.) and I have always gone for 10 repititions. Should I start moving towards heavier weights and less reps? My goal has been 10 reps and 4 sets for all exercises.

The reason I ask is because when I do my 10 reps I feel more tired than when I do 6 - 8 reps of a really heavy set. For example, Curls I can get 65X10, 75X10, and then 85X7 and 85X6.

Today I tried:

Curls

65X10
85X10
90X5
90X5

What should I do?

[SW]

Depends. Have your gains stopped or slowed alot? What are your goals ex. stronger,faster,endurace etc.

[John04Civic]

Stronger and slightly bigger.

My gains are there, I just want to know which I should do to maximize the gains, to possibly get more.

Put it this way, 2 months ago I only could do 40X10, now I am at 60s in each hand in my final sets on DB Press.

[SW]

6-8 is the generally accepted reps for max size gains, and 2-4 is generally accepted for max strength. So what, 3 sets of 2-3 reps? Does that sound good to you?

[d'Anconia]

6-8 is the generally accepted reps for max size gains, and 2-4 is generally accepted for max strength. So what, 3 sets of 2-3 reps? Does that sound good to you?

He still said that he wants to get a little bigger also. IMO 3 reps is the best rep range for strength gains and muscle size gains are the next range up from that (I don't know, say 6-9 is best range, depends on person though). So why not have him do 3-5 sets per rep. But then again I suppose if you're getting really good strength gains then you HAVE to be getting some size gains too.

[SW]

Because it's very difficult to get alot of strength and alot of growth from the same set/rep scheme. So I went with strength because he noted it. A little size will definitely come with 3x2-3.

[Je355804]

just curious.... with that 6-8 rep deal... how many sets 4?

[Cobalt]

Since you've only been lifting for two months, you dont want to go below 6 reps probably. It won't benefit you more than just doing 6-8 reps. 3 sets of 6-8 reps is pretty good.

[SW]

3-4 would work nicely. Your pick. Also depends on how you feel that day.

[MixmasterNash]

You should not use curls are a measure of strength improvement is what you should do.

[Meat_Head]

You should not use curls are a measure of strength improvement is what you should do.

:withstupi

Worry about your squat, deadlift, bench press, overhead press, pullups, and rows. Curls are only supplementary.

Pretty much any rep range would work at your level. I would definately go heavier than 10 though. Try doing your warmup sets to 10 reps, then increase weight and do 3-4 working sets of 4-8.

So a workout might go like this, if you can squat 200 for 4 reps:

45x10
95x10
135x10
165x8
185x6
200x4

Somethin like that would work fine. Don't sweat it too much tho, just work hard, eat right, rest right and gains will come.

[John04Civic]

Thanks for all the great replies.

Tomorrow, when I go to the gym, I will attempt to do 6-8 reps as that was the general consensus on how I should lift.

That is usually when I quit, is when I can only do about 4 to 8 reps in good form.

Thanks for the great pointers!

John