What's better heavy right away or work your way up?

Johnnny · 05-10-2004, 06:16 PM

I was wondering what's better. Doing one light warm up set for whatever muscle/exercise you are doing, & then going right to the heavy set of 2-4 reps?

Or Doing a light warm up set & working your way up to the heavy set as your last set?

Most of these years I've done one light warm up set, then put on a weight that I know I'll only be able to do 2-4 reps. Then I gradually lower the weight each set & increase the reps. I find I've been getting stronger this way.

The last 2 weeks I've been doing light to heav as this is what many ppl in my gym do. & I've noticed that I'm not as strong by the time I get to the heavy set for what I think is an obvious reason, your energy has already been used up while working up to the really heavy set.

I'm going back to doing one light warm up set & then using a weight that I'll do 2-4 reps with & then gradually lower the weight each set by 10-15lbs as this method seems to work better for me.

But I'd still like to hear your opinions please. Thanks take care.

PreMier · 05-10-2004, 07:53 PM

Are you a powerlifter? I dont see a point in so few reps.

OceanDude · 05-10-2004, 08:21 PM

I jump right to the heavies from a cold state. If I try to work up to it with even a light warm up with dinky weight I seem to not be able to get my max lift. Could be all in my head but it's the way I do it. I know, it probably puts me at risk for damage but so far it works for me. I then decline all the way down in sets of 6-8 stripping whatever amount seems natural for the isolation movement I am doing. I repeat this untill I can't do more than a few reps with a real light load which I define as the "jello level" of muscle fatigue (e.g. for me about 15 lbs dumbells and bi's swollen up like a baloon but just refusing to move anymore).

-OD

Johnnny · 05-10-2004, 08:43 PM

PreMier no I'm not a power lifter. But in order to grow you must lift heavy weight, & to lift heavy weight you have to adapt your muscles to heavy weight. & in order to adapt your muscles to new heavy weight, you have to try lifting new weight even if it's only 2-4 reps. It's that 1st set of every exercise for every muscle I do a weight that's 2-4 reps. Then the other 3 sets I increase the reps to as high as 15 reps usually on the 4th set. This is what's been working for me & this is what I'll go back to. Personally I find that if you work your way up to your max, you've already used the energy on the lighter sets that you could've used on the heavy set.

OceanDude you are doing what I've been doing & if it ain't broke, than don't fix it. Usually for a compound movement I'll do one light warm up set & then get down to business. For secondary exercises such as side lateral raises or skull crushers, I'll start out heavy right away & work my way down as the muscles are already warmed up from the military press or close-grip bench.

PreMier · 05-10-2004, 08:47 PM

Seems like madness. Look at Prince. He never maxes, or goes that low on reps. But to each their own.

Johnnny · 05-10-2004, 09:01 PM

I use to use lighter weights & higher reps what seems like a life time ago around 18yrs old. At that point I knew that I could get bigger/stronger/more shape. I was tired of only being able to lift light weights so that's when I started doing on set with 2-4 reps & then lowered the weight & increased the reps on the other sets. That's when I started growing more & getting stronger.

After the last 2 weeks, I said to my self today that instead of wasting your energy on working your way up to your max set, you could do more reps with the max set & then lower the weight & increase the reps.

One thing that everyone should know is that in order to grow bigger/stronger you must lift heavy. You won't be able to lift heavy if you don't expose your muscles to heavier weights even if it's only 2-4 reps for just one set. This way your muscles will adapt to that heavy weight & get stronger & will eventually be able to lift more. This is what I believe & it's been working for me.
Today I could only do 275lbs for 3 reps on my 4th set instead 7 reps on my first set for flat bench press.

LAM · 05-10-2004, 09:49 PM

Quote:

Originally posted by Johnnny
PreMier no I'm not a power lifter. But in order to grow you must lift heavy weight, & to lift heavy weight you have to adapt your muscles to heavy weight. & in order to adapt your muscles to new heavy weight, you have to try lifting new weight even if it's only 2-4 reps. It's that 1st set of every exercise for every muscle I do a weight that's 2-4 reps. Then the other 3 sets I increase the reps to as high as 15 reps usually on the 4th set. This is what's been working for me & this is what I'll go back to. Personally I find that if you work your way up to your max, you've already used the energy on the lighter sets that you could've used on the heavy set.

OceanDude you are doing what I've been doing & if it ain't broke, than don't fix it. Usually for a compound movement I'll do one light warm up set & then get down to business. For secondary exercises such as side lateral raises or skull crushers, I'll start out heavy right away & work my way down as the muscles are already warmed up from the military press or close-grip bench.

it's been proven that for hypertrophy the rep range of 8-10 and/or a TUT of 60 seconds is optimum...

Johnnny · 05-10-2004, 09:55 PM

I don't know about that, but what I've been doing has been building size, strength/power, & shape so I'm going back to it & sticking with it.

KataMaStEr · 05-10-2004, 10:24 PM

Quote:

Originally posted by LAM
it's been proven that for hypertrophy the rep range of 8-10 and/or a TUT of 60 seconds is optimum...

Sorry but whats TUT?

Premo55 · 05-10-2004, 11:12 PM

I disagree with that popular notion, because I have had success gaining muscle on a 5x5 programme, a GVT programme (10x10), and am about to bulk on a powerlifting type programme that uses powelifting protocol (1-5 reps, longer rest time) and bodybuilding smarts (multiple exercises/sets, more variety of exercises), which I'm sure will work as well. I believe the 8-10 rep, 2-3 set belief is just dogma, but that's just me.

TUT= Time Under Tension or how long it takes you to complete your set

Peace.

Johnnny · 05-11-2004, 07:32 AM

I guess I'm not alone. Exposing your muscles to heavier weights even if it's just 1 or 3 reps will cause your muscles to grow & get stronger & evetually you'll be able to do more reps with that same weight & then adding more weight.

Rocco32 · 05-11-2004, 08:02 AM

I go straight to heavy, but have to acclimate my body to it first so I do several warm-up sets now. Example, If I want to bench 235 (which is heavy for me)-

Bar- 15 reps
135- 6 reps
185- 2-3 reps
205- 1-2 reps
Then I do my heavy lifting. Keeping the reps low on the warm-ups does not exhaust me before heavy lifting and helps my body adapt to it easier without injury.

Johnnny · 05-11-2004, 08:06 AM

I just do the bar, then a 25lber on each side for around 15 or more reps. If I do any more weight for warm up sets, then I find I can't lift as much on my heavy set but that's just me & it works so I'm sticking with it.

Rocco32 · 05-11-2004, 08:10 AM

Different people have different techniques. I find If I jump from the bar or 95 to 200 or 235 my body goes "WTF, where'd this weight come from" and mentally I'll blow it.

Johnnny · 05-11-2004, 08:19 AM

Sorry to hear your mind does that to you. My mind tells me that I'm wasting my energy on several warm up sets that I could've used on my heavy set. I just do to light warm up sets, one with the bar, & the other with 15 reps of 25lb weights on the bar.

I do plenty of stretching, even secondary muscles that are involved like shoulders on chest day, or my chest when I do tricep close-grip bench press so I'm not worried of hurting myself. I never have either.

05-10-2004, 06:16 PM	#1
Johnnny Senior Member Join Date: Apr 2004 Location: Toronto Posts: 2,844	What's better heavy right away or work your way up? I was wondering what's better. Doing one light warm up set for whatever muscle/exercise you are doing, & then going right to the heavy set of 2-4 reps? Or Doing a light warm up set & working your way up to the heavy set as your last set? Most of these years I've done one light warm up set, then put on a weight that I know I'll only be able to do 2-4 reps. Then I gradually lower the weight each set & increase the reps. I find I've been getting stronger this way. The last 2 weeks I've been doing light to heav as this is what many ppl in my gym do. & I've noticed that I'm not as strong by the time I get to the heavy set for what I think is an obvious reason, your energy has already been used up while working up to the really heavy set. I'm going back to doing one light warm up set & then using a weight that I'll do 2-4 reps with & then gradually lower the weight each set by 10-15lbs as this method seems to work better for me. But I'd still like to hear your opinions please. Thanks take care.

05-10-2004, 07:53 PM	#2
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,300 Photos: 2	Are you a powerlifter? I dont see a point in so few reps.
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

05-10-2004, 08:21 PM	#3
OceanDude Well Read Elite Member Join Date: Jun 2003 Location: Cape Canaveral, FL Posts: 1,853	I jump right to the heavies from a cold state. If I try to work up to it with even a light warm up with dinky weight I seem to not be able to get my max lift. Could be all in my head but it's the way I do it. I know, it probably puts me at risk for damage but so far it works for me. I then decline all the way down in sets of 6-8 stripping whatever amount seems natural for the isolation movement I am doing. I repeat this untill I can't do more than a few reps with a real light load which I define as the "jello level" of muscle fatigue (e.g. for me about 15 lbs dumbells and bi's swollen up like a baloon but just refusing to move anymore). -OD
	"Doc, If I had known I was going to live this long I would have taken better care of myself..." Est unusquisque faber ipsae suae fortunae. We Americans scoff at the likes of African witch doctors yet spend 100's of millions of dollars on fake reducing systems. The only regular exercise he gets is stretching the truth. His intellect is not replenished, he is only an animal, only sensible in the duller parts...

05-10-2004, 08:47 PM	#5
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,300 Photos: 2	Seems like madness. Look at Prince. He never maxes, or goes that low on reps. But to each their own.
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

05-10-2004, 11:12 PM	#10
Premo55 Mic Murderer Join Date: Jul 2003 Location: Toronto, ON Posts: 1,059	I disagree with that popular notion, because I have had success gaining muscle on a 5x5 programme, a GVT programme (10x10), and am about to bulk on a powerlifting type programme that uses powelifting protocol (1-5 reps, longer rest time) and bodybuilding smarts (multiple exercises/sets, more variety of exercises), which I'm sure will work as well. I believe the 8-10 rep, 2-3 set belief is just dogma, but that's just me. TUT= Time Under Tension or how long it takes you to complete your set Peace.
	T DOT O.

05-10-2004, 08:43 PM	#4
Johnnny Senior Member Join Date: Apr 2004 Location: Toronto Posts: 2,844	PreMier no I'm not a power lifter. But in order to grow you must lift heavy weight, & to lift heavy weight you have to adapt your muscles to heavy weight. & in order to adapt your muscles to new heavy weight, you have to try lifting new weight even if it's only 2-4 reps. It's that 1st set of every exercise for every muscle I do a weight that's 2-4 reps. Then the other 3 sets I increase the reps to as high as 15 reps usually on the 4th set. This is what's been working for me & this is what I'll go back to. Personally I find that if you work your way up to your max, you've already used the energy on the lighter sets that you could've used on the heavy set. OceanDude you are doing what I've been doing & if it ain't broke, than don't fix it. Usually for a compound movement I'll do one light warm up set & then get down to business. For secondary exercises such as side lateral raises or skull crushers, I'll start out heavy right away & work my way down as the muscles are already warmed up from the military press or close-grip bench.

05-10-2004, 09:01 PM	#6
Johnnny Senior Member Join Date: Apr 2004 Location: Toronto Posts: 2,844	I use to use lighter weights & higher reps what seems like a life time ago around 18yrs old. At that point I knew that I could get bigger/stronger/more shape. I was tired of only being able to lift light weights so that's when I started doing on set with 2-4 reps & then lowered the weight & increased the reps on the other sets. That's when I started growing more & getting stronger. After the last 2 weeks, I said to my self today that instead of wasting your energy on working your way up to your max set, you could do more reps with the max set & then lower the weight & increase the reps. One thing that everyone should know is that in order to grow bigger/stronger you must lift heavy. You won't be able to lift heavy if you don't expose your muscles to heavier weights even if it's only 2-4 reps for just one set. This way your muscles will adapt to that heavy weight & get stronger & will eventually be able to lift more. This is what I believe & it's been working for me. Today I could only do 275lbs for 3 reps on my 4th set instead 7 reps on my first set for flat bench press.

05-10-2004, 09:55 PM	#8
Johnnny Senior Member Join Date: Apr 2004 Location: Toronto Posts: 2,844	I don't know about that, but what I've been doing has been building size, strength/power, & shape so I'm going back to it & sticking with it.

05-11-2004, 07:32 AM	#11
Johnnny Senior Member Join Date: Apr 2004 Location: Toronto Posts: 2,844	I guess I'm not alone. Exposing your muscles to heavier weights even if it's just 1 or 3 reps will cause your muscles to grow & get stronger & evetually you'll be able to do more reps with that same weight & then adding more weight.

05-11-2004, 08:02 AM	#12
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	I go straight to heavy, but have to acclimate my body to it first so I do several warm-up sets now. Example, If I want to bench 235 (which is heavy for me)- Bar- 15 reps 135- 6 reps 185- 2-3 reps 205- 1-2 reps Then I do my heavy lifting. Keeping the reps low on the warm-ups does not exhaust me before heavy lifting and helps my body adapt to it easier without injury.
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

05-11-2004, 08:06 AM	#13
Johnnny Senior Member Join Date: Apr 2004 Location: Toronto Posts: 2,844	I just do the bar, then a 25lber on each side for around 15 or more reps. If I do any more weight for warm up sets, then I find I can't lift as much on my heavy set but that's just me & it works so I'm sticking with it.

05-11-2004, 08:10 AM	#14
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Different people have different techniques. I find If I jump from the bar or 95 to 200 or 235 my body goes "WTF, where'd this weight come from" and mentally I'll blow it.
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

05-11-2004, 08:19 AM	#15
Johnnny Senior Member Join Date: Apr 2004 Location: Toronto Posts: 2,844	Sorry to hear your mind does that to you. My mind tells me that I'm wasting my energy on several warm up sets that I could've used on my heavy set. I just do to light warm up sets, one with the bar, & the other with 15 reps of 25lb weights on the bar. I do plenty of stretching, even secondary muscles that are involved like shoulders on chest day, or my chest when I do tricep close-grip bench press so I'm not worried of hurting myself. I never have either.

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