How many sets and reps

[foghorn557]

I have a question i would like to ask of fellow members.I am present doing a cycle of a particular exercise-deadweight lift.They suggest following a certain rep and weight cycle for 4 weeks gradually increasing the weight you lift.They then suggest a week of deloading where you only do anywhere from 26% to 32% of your 1 rep max for 3 workouts every other day.My question is how many sets and reps should I do.In the weeks leading up to that week I do 5 sets of 5 reps.Hope this question does not sound confusing.By the way i am 63 years old and lifted off and on through out me life.I started back about 1 year ago and have worked up to 175 lbs. for my 1 rep max.I weigh 178 lbs so this is a weak total i know.
BOBBY WILLIS

 

[Arnold]

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[pete26]

sounds like you need to build up a strength base and some mass before u start worying about percentages, starting strength, or, stronglifts 5x5 wld be a good place to start

 

[leei515]

I agree with Pete. At 63 years old, I would focus on maintenance and not worry quite so much about "how much to increase". I would say that if you can do a 175 lb deadlift, you already have an edge on most others in your age range. I would also fear potential injury due to going too heavy.

Thats my opinion, for what its worth.

 

[x~factor]

Sounds like a 5/3/1 routine. If so, here's a good read: A Hardcore Look At Wendler's 5/3/1 Powerlifting Routine | Muscle & Strength

 

[builder531]

Try the 5/3/1 workout by Jim wendler.