themamasan

I read an interesting article a couple of months ago by a bodybuilder ( don't remember his name ), but somebody may recognize his theory. It was that in order to build strength ( not size per say ) that you should optimize total work during each set you do for an exercise. For example, Say you can bench press 135 lbs X 20 times, which is 2700 lbs in a given set. Or you can bench press 225 X 8 times, which is 1800 lbs. You should do the set of 135 X 20 in order to gain strength because it is more "total work". Now this is opposite of another theory I have heard where in order to gain strength you should do heavier weights less reps.

If you happened to have read my thread about "stupid plateaus" then you will see that I am trying to get over the hump, and my best guess is to go heavier (close to max strength) and just do the few reps I can do. I did try and do a few workouts where I followed the theory of "more total work" and they really got me sore the next day, but I don't know if I am stronger because of it.

TJ Cline

20 rep sets are great once in a while or they can be done for a second workout in the week if done in low volume...but as the staple of a long term workout I don't think they are best for optimal size or strength.

CowPimp

The best way in improve intramuscular and intermuscular coordination is via a 1RM. Lifting heavy develops a higher level of neuromuscular efficiency. You will never find a powerlifting routine that revolves around sets of 20 reps. It just doesn't work that way. However, you would be hard pressed to find a powerlifting routine that doesn't incorporate triples, doubles, or singles somewhere in the program. Granted, they have to be incorporated properly so you don't overtrain your CNS, but they will be involved one way or the other.

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ABLQ2

i think i read that same article a while back. i think it also mentioned doing partial reps with exhorbant amounts of weight to increase strength. id say that if you use the, in moderation as a sort of "shock therapy" for your body, then youd be back in buissness, soon.

when i hit a bad plateu (never as bad as yours, but nonetheless) i always start by changing my grip and rep tempo. changing my rep tempo does wonders. also, have you tried a false grip on your moves? i started doing it recently, and have noticed an imporvement fairly quickly. the trick is when you try something new, try it out for a couple weeks to make sure its working or not. good luck.

Squaggleboggin

Exactly what CowPimp said. When it comes to strength, powerlifters know their stuff. You won't find one that doesn't do triples, doubles, or singles very often. My routine is essentially a powerlifting one. All I do are three triples for a warm up, and three doubles for my working sets for every exercise (except abs and farmers' walks). I've made some very, very good gains using this system and my diet isn't even very good.

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camarosuper6

Unless your aiming for doing singles, doubles or triples.. why would you workout that way?

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