Thread: dont even know why i asked lol

you can do that, although I wouldn't use that technique as a matter of method.

i.e. do it on occasion.

Originally Posted by spoonr27

its gonna sound like a real noob question but, do you guys do the heavy set first with low reps then raise the reps and lower the weights for your next sets? i.e. db press 55lbs at 6 reps then 45lbs and 8 reps. 40lbs at 10 reps?

The dumbest question there is would be the one you never asked ... then got injured over. I used to do what you asked about before I came to IM. I read up on gopro's Power/Rep Range/Shock system and changed a lot of what I did to shock my system out of a routine. What's your motivation for working down instead of up? I know other people do this. We all have personal reasons for how we train. Some things just feel right, the guy at the gym does it this way, a trainer at 24 Hour Fitness told me to do it ... why are you interested in starting heavy and working down to light weights? The answer to that question will better help people address your needs.

Bonecrusher hit the nail on the head.

Figure out what you want to accomplish, then find a way to do it. Not the other way around.

If you're going to do those "pyramid" style sets, like Duncan said, make them the exception rather than the rule.

I prefer, like a lot of people, to do straight sets at one intensity, and periodize your program if you want to include different set/rep schemes.

I actually did it for about 3 weeks last year. It actually worked pretty good, but I've never done it since.

Try the pyramid method.
Keep the reps the same, but first set do low weights, 2nd set do heavy lifts and 3rd lift even heavier.
I used that and goes pretty well with my workout as well.

thx guys for the advice, my goal is to gain muscle and get out of a routine to further increase my muscle/strength

i usually stick to 8-10reps and increase the weight.

There are no certain set number of reps and sets. Switch things up all the time. Develop a program that will allow you to train for different things all the time. Meaning:

Wk1-2-Stabilization Strength
Wk3-5-Hypertrohphy
Wk6-7-Max Strength
Wk8-Deload

If those are your goals at all anyways. Just keep things changing all the time and you ought to be alright. But always have a plan, becuase without a plan its like the blind leading the blind.

There's some sage advice in this thread- i would just add that as a "noob" you will get further and learn more by picking a pre-existing time proven routine (5x5, 10x3, HST, ect. ect.....) and seeing it thru to it's completion . You will learn "experiencially" ( should be a word if it's not) , I've seen a million questions from "noobs" at the begining of routines - not all that were able to be answered to the querents satisfaction; yet by the end of the routine (about 6 weeks later) the noob "gets it" in a way that surpasses what the written word can convey, and by sticking to a "popular" program is able to compare his/her experience against the baseline of popular opinion and learn how they PERSONALLY respond to several factors which puts them ahead of the pack a little earlier.IMHO of course....

Those routines you just mentioned should not be used for a beginner. 5x5 is very tough and 10x3 are you kidding? A beginner needs to build up tendon strength and joint strength, and doing 3 reps isnt a good way to do it! Something with more modest reps of 10-12 is more like it.

Originally Posted by Double D

Those routines you just mentioned should not be used for a beginner. 5x5 is very tough and 10x3 are you kidding? A beginner needs to build up tendon strength and joint strength, and doing 3 reps isnt a good way to do it! Something with more modest reps of 10-12 is more like it.

I understand where you are coming from, but realistically I've found that on a well structured 10x3 (4 compounds, 2x/wk building to 3x/wk after 3-4 wks, cycling the 10x3 thru the exersizes [exersize1 =10x3, exersizes 2,3, and 4=4x6; next time exersize 1, 3, and 4=4x6,exersize2=10x3ect.ect.] using 4x6 for the remaining three stays well within safety margins if a 70-80% 1rm is used as load.

As a noob his relative 1rm is going to be considerably less than ours (proportionately )because of underdeveloped neuro cordination, so the initial starting loads will be enough to cause adaptation but be within safe parameters for joint health, IMHO of course...



I understand your concern though and respect your experience and opinion.