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Thread: WBB II - Killer Sets - Why?

  1. #1
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    WBB II - Killer Sets - Why?

    Just started WBB II. Did my first day of leg work. Holy Cow Batman !!! Those sets of 15 and 20 and 25 reps could kill ya. I was (on my first day) experimenting with the weights to see what I could do for that many reps. Even on sets where I did not get to muscle failure, I was huffing and puffing like I was going to pass out. On the squats, I had to rest (without putting the bar down) for a few seconds at about 16 reps. For those who think they're tough stuff doing 3 sets of 6-8 at heavy weights, it's nothing like doing 20 or 25 reps at a lighter weight !!! Those last reps are torture (and the set seems to last forever).

    The question: Why? What is better about doing one set of 20, as opposed to two sets of 10? Is there a physiological difference? Is this just based on past experience? Is it meant to shock the system (it does)?

    Rich K

  2. #2
    Mostly healed up! PizDoff's Avatar
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    Better?

    I just like repping through the pain from the lactic acid buildup.
    Though you gotta eat a lot and eat right to recover any time soon.

  3. #3
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    Quote Originally Posted by rdkraus
    Just started WBB II. Did my first day of leg work. Holy Cow Batman !!! Those sets of 15 and 20 and 25 reps could kill ya. I was (on my first day) experimenting with the weights to see what I could do for that many reps. Even on sets where I did not get to muscle failure, I was huffing and puffing like I was going to pass out. On the squats, I had to rest (without putting the bar down) for a few seconds at about 16 reps. For those who think they're tough stuff doing 3 sets of 6-8 at heavy weights, it's nothing like doing 20 or 25 reps at a lighter weight !!! Those last reps are torture (and the set seems to last forever).

    The question: Why? What is better about doing one set of 20, as opposed to two sets of 10? Is there a physiological difference? Is this just based on past experience? Is it meant to shock the system (it does)?

    Rich K
    When doing single sets you rest the muscle in question before reaching true failure, allowing Lactic Acid release and the muscle to take in oxygen. When doing 1 continueous set, your muscle is pushed pass it failure limit thus breaking down fibers that normally wouldn't be reached because of your rest period. In turn you recruit new muscle fibers that will now add to the mass you already have.
    Beef Muffin

  4. #4
    Proud Father Maki Riddington's Avatar
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    Based upon emperical evidence the legs tend to respond better to higher rep ranges.
    That was the basis of the design.
    Maki Fit Blog

    At Large: Optimize Your Body | Dynamic Conditioning |
    My articles on Wannabebig

    "Soli Deo Gloria"
    "Test all things; hold fast what is good.": 1 Thessalonians 5:21

    "I do not understand what I do. For what I want to do I do not do, but what I hate I do. And if I do what I do not want to do, I agree that the law is good. As it is, it is no longer I myself who do it, but it is sin living in me. I know that nothing good lives in me, that is, in my sinful nature. For I have the desire to do what is good, but I cannot carry it out. For what I do is not the good I want to do; no, the evil I do not want to do--this I keep on doing. Now if I do what I do not want to do, it is no longer I who do it, but it is sin living in me that does it.
    So I find this law at work: When I want to do good, evil is right there with me. For in my inner being I delight in God's law; but I see another law at work in the members of my body, waging war against the law of my mind and making me a prisoner of the law of sin at work within my members. What a wretched man I am! Who will rescue me from this body of death? Thanks be to God--through Jesus Christ our Lord!"
    Romans 7:14-25

    "Judo is not about strength. Yet in the learning curve, all Judokas get strong. Only with time do you learn where to apply that strength."
    The Art of Judo

  5. #5
    Mostly healed up! PizDoff's Avatar
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    Heh, thanks for the info.

    Beef muffin?

  6. #6
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    Quote Originally Posted by Maki Riddington
    Based upon emperical evidence the legs tend to respond better to higher rep ranges.
    That was the basis of the design.

    Thanks. These long sets require real mental
    motivation/prep. Great workout.

    Rich K

  7. #7
    SFW! drew's Avatar
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    Since we're already on it, what kidn of weight should one use when starting this routine? 50% of max for squats? 60%?

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  8. #8
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    Quote Originally Posted by drew
    Since we're already on it, what kidn of weight should one use when starting this routine? 50% of max for squats? 60%?

    FYI - I was doing 135 (I know, I'm a pipsqueak) X 7 reps
    and slid down to 100 for 20 reps to start. I was up
    to 105 X 20 the second week. My biggest problem
    is that the set lasts so long I get winded !!! Tough
    to keep good form too.

    Rich K

  9. #9
    The New Breed Livin Truth's Avatar
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    ewww the killer sets, make ya feel sick to ya stomach. I love that feeling, thats when ya know you whooped ya own ass.. LT
    "Animosity lies within the bloodstream"

  10. #10
    Pot-bellied bean pole Big & Tall's Avatar
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    Damn, dude, if you are only resting a few seconds by the time you get to 16, you aren't going heavy enough, IMO. When I do 20 reppers (*shudder*) by the time I get to 16, I feel like I am going to DIE. When I get to 20, my vision has narrowed to a spot and I have lost my ability to hear. Try it some time, it's fun--just remeber a spotter and/or safety stops.
    Eating like a grizzly bear with a tape worm

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  11. #11
    Proud Father Maki Riddington's Avatar
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    Quote Originally Posted by drew
    Since we're already on it, what kidn of weight should one use when starting this routine? 50% of max for squats? 60%?
    *** 60% is a good starting place.
    Maki Fit Blog

    At Large: Optimize Your Body | Dynamic Conditioning |
    My articles on Wannabebig

    "Soli Deo Gloria"
    "Test all things; hold fast what is good.": 1 Thessalonians 5:21

    "I do not understand what I do. For what I want to do I do not do, but what I hate I do. And if I do what I do not want to do, I agree that the law is good. As it is, it is no longer I myself who do it, but it is sin living in me. I know that nothing good lives in me, that is, in my sinful nature. For I have the desire to do what is good, but I cannot carry it out. For what I do is not the good I want to do; no, the evil I do not want to do--this I keep on doing. Now if I do what I do not want to do, it is no longer I who do it, but it is sin living in me that does it.
    So I find this law at work: When I want to do good, evil is right there with me. For in my inner being I delight in God's law; but I see another law at work in the members of my body, waging war against the law of my mind and making me a prisoner of the law of sin at work within my members. What a wretched man I am! Who will rescue me from this body of death? Thanks be to God--through Jesus Christ our Lord!"
    Romans 7:14-25

    "Judo is not about strength. Yet in the learning curve, all Judokas get strong. Only with time do you learn where to apply that strength."
    The Art of Judo

  12. #12
    SFW! drew's Avatar
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    Thanks Maki.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

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