For a volume routine, someone told me that on my work sets I should be increasing the weight through the sets and that that is more effective then just straight sets at a static weight. I am trying to figure out what he meant by that. Is this the correct way of doing this?:
For example, if I was doing 4 sets of 6-10 reps of an exercise
Instead of this:
Warmups, 250x10, 250x10, 250x8, 250x6
I would do this:
Warmups, 235x10, 250x10, 265x8, 275x6
Last edited by OGROK; 04-16-2008 at 05:32 PM.
I would do this:
240 x 10 for 4 sets.
Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)
Straight sets. If no one posts why later, I'll be back on in like 10 hours and I'll write up why.
I've used heavy ramped sets before. After a few months, my muscles and cns were so overtrained I just couldn't lift heavy anymore. It's really taxing physically as well as mentally to go heavy all the time and keep increasing weights after each set.
I'm talking about a hypertrophy focused routine here. Obviously ramping up to a max set is good for low volume strength routine or powerlifting routine just because you need to be ready to lift the heavy weights, but is it better to do heavy straight sets or heavy ramped work sets for a high volume bodybuilding-type routine?
And I mean small jumps between the weight, like 5%. I think it would probably be easier to make faster progress in weight by ramping, but IDK.
Last edited by OGROK; 04-16-2008 at 10:07 PM.
I'd stick to low volume and do ramped sets. You should grow off of that, (if your diet and rest are in check)
Just spent over an hour looking for the damn article. Didn't find it, yet.
Anyways, IF you could do both of the things you said...the 235x10, 250x10, 265x8, 275x6 OR 250x10, 250x10, 250x8, 250x6...then the pyramid sets would probably be better...however, it's more likely that you wouldnt be able to. And in that case, I'd definitely go with what deeder said - 240x10x4.
It's about the average weight and the total weight lifted.
Your two examples moved 8620 and 8500lbs respectively. Deeder's suggestion, however, moved 9600lbs.
If I could find that damn article, I'd have a few more examples of stuff. Oh well.
i think he's saying that with 240x10 the load your muscles get is greater than if you ramped up...the more load you lift the better.
Reach down between your legs and find a pair of balls. That's what it takes to lift big weights. Genetics is the weak man's excuse for why he sucks at life. Don't be that guy - RhodeHouse
Any man under 200lbs is a woman - RhodeHouse
Well one problem I had with Deeder's suggestion is that you wouldn't be able to progress without losing some of the reps near the end of the last 2 sets even though it presents itself that way. Once you go up in weight you won't realistically be able to nail the reps for the last set or two. It would basically turn into the straight set scenario which I presented.
I think part of the reason ramping has merit is because you can set a PR in the last set and then up the weight in the rest of the work sets, which causes you to progress faster and make better gains.
Last edited by OGROK; 04-17-2008 at 09:25 AM.
Typically what I do in my workouts is a small ramp of usually 5 lbs increments between sets. So maybe I'd bench something like 250x6 255x5 260x4 265x3. Then the next week I'd try 255x6 260x5 265x4 270x3. I feel like it helps me gradually increase the weight better than doing straight sets, but maybe it's just a mental thing.
Height: 6'4 - Weight: 235 lbs - Age: 31
DL: 530 x 1
Squat: 355 x 1
Bench: 350 x 1