Strength/Power and # of reps...

reg56 · 01-02-2005, 10:08 AM

This is for strength and power purposes only. I've been currently doing 4 sets for the "main" strength lifts (squats,deads,bench,cleans). 1 warmup set of 12, and 3 sets of 4-8 reps depending on what I can do. My question is, should I up the weight and lift my 3, 2, or even 1 rep max instead of doing the basic 3 sets of 4-8? Would I become stronger in these lifts if I performed them this way, or should I stick to what I've been doing?

19-chief · 01-02-2005, 10:28 AM

i do similar workouts. you can push yourself to 3/2/1RM only so often. but without these, PR's seldom happen. try maxing out on only 1 exercise per week and a different one each week at that... maybe less. this allow you to continue to train for strength and power yet continue to increase those PR's. nothing is more motivating than when you feel "it" happen. just be sure to allow for recovery before doing it again.

chris mason · 01-02-2005, 04:27 PM

It depends on the strength you desire. If you want the ability to move maximum loads for a single rep then 1-3 rep sets are best for most of your training. If you want the strength endurance to be able to lift a heavy load for several repetitions then higher rep sets are in order.

This is too complex to answer fully with a short post, but the above is generally sound advice. If you want big lifts then use lower reps. Mixing higher volume of sets with low rep sets can give you both the strength and hypertrophy many young men desire. I think 5 sets of 1-3 reps (post-warmup) NOT performed to failure is an excellent way to add size and strength. Give this method a try and see what you think. Pick 1 exercise per bodypart and perform 5 sets of 1-3 reps. Make sure that you are not hitting failure on any of the sets. The singles should be with weights you can at least double and for your 2 and 3 rep sets you should have 2 reps (minimum) left in the tank.

reg56 · 01-02-2005, 04:57 PM

Thanks guys

SquatBenchDead · 01-02-2005, 07:00 PM

1-5 reps for strength with occasional 8 rep sets

1-3 reps for power with occasional 5 rep sets

**CowPimp** · 01-02-2005, 11:25 PM

You need to combine the two, as you cannot lift purely in the 1-3 repetition range without burning out your central nervous system. Try for a 1-3 rep maximum on maybe two exercises per week: one for your bench press, and one for your squat and deadlift. Just be sure to change this exercise frequently to prevent CNS overtraining. It doesn't have to be the bench press. It could be, for example, a close grip incline press.

Follow up with accessory work in higher repetition ranges for the muscles involved in the big lifts.

**Mudge** · 01-02-2005, 11:28 PM

I would pretty much agree, that heavy all the time is too much. You will find some people doing sets of tripples with lower than 100% intensity, like Westsiders on a speed day for instance. Sometimes when I do singles lately they are not maxes, but still heavy for me.

01-02-2005, 10:08 AM	#1
reg56 Registered User Join Date: Dec 2004 Location: Foxboro, MA Posts: 265 Photos: 3	Strength/Power and # of reps... This is for strength and power purposes only. I've been currently doing 4 sets for the "main" strength lifts (squats,deads,bench,cleans). 1 warmup set of 12, and 3 sets of 4-8 reps depending on what I can do. My question is, should I up the weight and lift my 3, 2, or even 1 rep max instead of doing the basic 3 sets of 4-8? Would I become stronger in these lifts if I performed them this way, or should I stick to what I've been doing?

01-02-2005, 10:28 AM	#2
19-chief Registered User Join Date: Jan 2004 Location: south eastern us Posts: 854 Photos: 4	i do similar workouts. you can push yourself to 3/2/1RM only so often. but without these, PR's seldom happen. try maxing out on only 1 exercise per week and a different one each week at that... maybe less. this allow you to continue to train for strength and power yet continue to increase those PR's. nothing is more motivating than when you feel "it" happen. just be sure to allow for recovery before doing it again.
	Information that the character 19-chief presents is totally fictitious in nature and is presented for role playing purposes only. The opinions presented do not encourage the use of illegal substances nor take the place of professional medical advice.

01-02-2005, 07:00 PM	#5
SquatBenchDead Registered User Join Date: Jun 2004 Location: Monrovia, CA Posts: 44	1-5 reps for strength with occasional 8 rep sets 1-3 reps for power with occasional 5 rep sets
	Get Strong @ WannaBeStrong.com

01-02-2005, 11:25 PM	#6
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	You need to combine the two, as you cannot lift purely in the 1-3 repetition range without burning out your central nervous system. Try for a 1-3 rep maximum on maybe two exercises per week: one for your bench press, and one for your squat and deadlift. Just be sure to change this exercise frequently to prevent CNS overtraining. It doesn't have to be the bench press. It could be, for example, a close grip incline press. Follow up with accessory work in higher repetition ranges for the muscles involved in the big lifts.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

01-02-2005, 11:28 PM	#7
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,056 Photos: 1	I would pretty much agree, that heavy all the time is too much. You will find some people doing sets of tripples with lower than 100% intensity, like Westsiders on a speed day for instance. Sometimes when I do singles lately they are not maxes, but still heavy for me.
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

01-02-2005, 04:27 PM	#3
chris mason Registered User Join Date: Sep 2004 Posts: 407	It depends on the strength you desire. If you want the ability to move maximum loads for a single rep then 1-3 rep sets are best for most of your training. If you want the strength endurance to be able to lift a heavy load for several repetitions then higher rep sets are in order. This is too complex to answer fully with a short post, but the above is generally sound advice. If you want big lifts then use lower reps. Mixing higher volume of sets with low rep sets can give you both the strength and hypertrophy many young men desire. I think 5 sets of 1-3 reps (post-warmup) NOT performed to failure is an excellent way to add size and strength. Give this method a try and see what you think. Pick 1 exercise per bodypart and perform 5 sets of 1-3 reps. Make sure that you are not hitting failure on any of the sets. The singles should be with weights you can at least double and for your 2 and 3 rep sets you should have 2 reps (minimum) left in the tank.

01-02-2005, 04:57 PM	#4
reg56 Registered User Join Date: Dec 2004 Location: Foxboro, MA Posts: 265 Photos: 3	Thanks guys

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