For: Go Pro to evaluate

[david]

quote:
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Originally posted by gopro


They really seemed to like the "real life" approach I used in my first article. They felt it was motivational, humorous, educational, and very relatable. I am personally sick and tired of the basic...do 4 sets of this and 3 sets of that kinda stuff, which is why I am taking a different approach.

That said, I am really going to try and explore all things related to fitness. Most will come from my experience, with some science thrown in where I think it is appropriate.
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In the magazine, Natural Muscle they had an article of a type of workout that seems very effective for me that I put into rotation.

It goes like this.

Bench Press (BB or DB)

1st set: 15 reps (warm up)
2nd set: 15 reps
3rd set: 6 (heavy to failure figuring what you think or know you'll fail at
4th set: 4 reps (same as 3rd)
5th Set: 25 reps to FAILURE

What is your opinion on that?

 

[gopro]

Well, I can't knock it if its working for you. It is not optimal in my opinion as it leaves out certain rep ranges. But if its working for now, stick with it. Most programs go stale within 3 to 6 weeks if nothing is really changed...even if the weights increase.

 

[david]

That's why I incorporated it. To change it up but my body can't handle that style but for only two weeks!

Thanks Go Pro!

 

[Scotty the Body]

Is that the whole chest workout?
If so, sure I also beleive it will work but there are much better routines out there.

 

[david]

Originally posted by Scotty the Body
Is that the whole chest workout?
If so, sure I also beleive it will work but there are much better routines out there.

Nooooooo! Regular-normal routine but following that rep set.

 

[Scotty the Body]

Understood.

 

[Mudge]

Wow, 25 reps, killer.

 

[david]

It definitely takes an impact on you after the 2 previous sets were way heavy!

I think an example I did from the weight wise was this.

DB= Dumb Bells

Warmup
2nd set: 20 lbs
3rd set: 100 lbs.
4th Set: 135 lbs.
5th set: 30 lbs and screaming on the last 10 reps! AaAAAAGgghhh!

 

[Mudge]

When I do high rep benching it destroys my triceps, same with dumbells, from that last bit of the rep. Still hits my shoulders hard as well.

25 reps, for me that would be over 2 minutes a set!

 

[david]

Believe me, it takes a lot of Psyche to get the last 25... with strict form and concentration. I tried to get the 20 fast but slow my speed on the last 10... real SLOW!

 

[gopro]

Look in general, 25 rep sets are not going to do much for growth (except indirectly). It will increase muscular endurance. Even the heavy sets of 4-6 are not optimal for growth but for strength increase. However, there is nothing wrong with occassionally doing something completely different to apply a unique stimulis to your mind, muscles, and nervous system.

 

[david]

Natural Muscle Magazine
July 2002
Pg. 18-19
By: Jason Cohen

Q: What do you think is better? High or low rep training? I am a little bit confused because I read about the advantages and disadvantages of each. Please Help!
William Gotlieb- Los Angeles, CA

Jason Cohen's response:

(** NOTE- I've taken excerpts only)

- Jason Cohen states: "The fact of the matter is both high reps and low reps have their advantages".

( He goes on explaining the basics of muscle growth of doing both types of workouts.)

Jason states: "So instead of arguing which is better, why not incorporate them both into your daily workout regimen?"

"The concept behind combining high and low rep training is to attempt to recruit both types of muscle fibers in the same workout. In the 12-6-4-24 routine you will simply be doing 12 reps on your first set (warm-up) 6 reps with a moderately heavy weight and 4 reps heavy and finally, 24 reps with a lighter weight."

Final Thoughts:

"For some reaosn when Bodybuilders do an "unconventional" routine they are skeptical about its effectiveness. Believe me, this form of training works wonders for putting on new muscle mass. You have to give this rep scheme a chance and stick with it. I am not saying do it every time you train, but throw it in once in awhile. The reason most bodybuilders don't stick with this type of training is because it is grueling. It takes every last bit of concentration and intensity to get 24 reps once your already exhausted. Think about it, that's exactly what intensity is. You are taking your muscles and your mind beyond their natural quitting point. The real proof is in the results you will see in a short amount of time. When you feel how sore your muscles are the day following your training, you will no longer argue about which is better, high reps or low reps."

I have tried this and it felt great. Again, I don't live and die behind this sword but thought it was interesting enough to share with others.