How Often Do You "Burn Out" With Low Weight / High Rep Sets?

[SubliminalX]

I've been incorporating "burn out" sets at the end of sessions lately. Love the pumps they give me. Like today, after my main chest/tris workout I went to do several sets of ~15 rep cable rope pulldowns and overhead tris extensions to finish off. Sometimes I do slow, partial reps, sometimes slow full extensions. Just mix it up to make the muscles work.

Hasn't been long enough to know if these are helping with size and strength gains. Think it's overkill? Waste of time?

 

[kenwood]

i've never done it

 

[TheCurse]

never.

 

[LexusGS]

every 2 or 3 sets.

 

[Tough Old Man]

never.

Same here

 

[KelJu]

I've been incorporating "burn out" sets at the end of sessions lately. Love the pumps they give me. Like today, after my main chest/tris workout I went to do several sets of ~15 rep cable rope pulldowns and overhead tris extensions to finish off. Sometimes I do slow, partial reps, sometimes slow full extensions. Just mix it up to make the muscles work.

Hasn't been long enough to know if these are helping with size and strength gains. Think it's overkill? Waste of time?

I think you are confused my friend. What you describe is simply a high rep, or rep range, style workout. I do them every third time I work a specific movement.
Now what I do like that is similar to what you are thinking about maybe is called dropsets. Today was a Shock week, so I would start with 150lb on the cable pull down and do triceps extensions until failure, drop 20 lbs, then go to failure again dropping 20lbs every set until I can't even do 30lbs.
That is my usual shock week style workout. My entire Chest and Tris feel like they are going to blow out of my body right now.

 

[dontsurfonmytur]

i do it sometimes on preacher curls, what he means is after you have ur regular work out, for instance a pull day, u might od some curls at the end. and you feel like doing a really high rep set and burning out that muscle. My friend lieks to do it a lot on bench and preachers, i actually ahvent done it in a while, but might do it on preacher today.

 

[Gazhole]

I think you are confused my friend. What you describe is simply a high rep, or rep range, style workout. I do them every third time I work a specific movement.
Now what I do like that is similar to what you are thinking about maybe is called dropsets. Today was a Shock week, so I would start with 150lb on the cable pull down and do triceps extensions until failure, drop 20 lbs, then go to failure again dropping 20lbs every set until I can't even do 30lbs.
That is my usual shock week style workout. My entire Chest and Tris feel like they are going to blow out of my body right now.

When doing a dropset session like that, do you only do one exercise per bodypart? Because obviously on a regular style routine youll do more than one.

If it is one exercise, im guessing youd a do a compound to get the most out of it? If not, do you just follow your regular routine for say, "push", but do a dropset for each movement?

Im just thinking of putting dropsets/supersets into my program permenantly. I just prefer dropsets to supersets, i never seem to keep the focus as much with supersets.

Cheers!

 

[KelJu]

When doing a dropset session like that, do you only do one exercise per bodypart? Because obviously on a regular style routine youll do more than one.

If it is one exercise, im guessing youd a do a compound to get the most out of it? If not, do you just follow your regular routine for say, "push", but do a dropset for each movement?

Im just thinking of putting dropsets/supersets into my program permenantly. I just prefer dropsets to supersets, i never seem to keep the focus as much with supersets.

Cheers!

Well, I only do one set, because that one set is extremely demanded on the muscle. If you think about it, dropsets nuke your muscle like nothing else.
This is what I did today:
Flat Bench Press:
Set 1: 10sec rest between sets to change the plates
230 x 4
210 x 10
190 x 5
140 x 6
90 x 10
50 x 20

Incline Bench Press:
Set 1: 10sec rest between sets to change the plates
160 x 5
140 x 5
120 x 6
100 x 6
50 x 12

Behind the Neck Shoulder Press:
110 x 8
90 x 5
70 x 6
50 x 7
20 x 20

Dips (Machine): I hate machines, but their dip rack isn;t high enough to attack weights to my legs, so ihave to use their machine
Set 1: 10sec rest between sets to change the plates
330 x 15
300 x 10
270 x 6
250 x 6
230 x 6
210 x 10
190 x 15

Rope Pull-Downs:
150 x 11
130 x 6
110 x 5
90 x 10
50 x 16
30 x 35

Dumbbell Triceps Extensions:
30 x 8
20 x 8
10 x 10
5 x 25

I am not saying my way is right. I am just testing this out. If I were you, I would get C-pimp, P-funk, or GoPro to take a look at it before you incorporate it into your program.

 

[Gazhole]

Ah, i see how that works now. I expect id choose the exercises that i felt were most beneficial/my favourite for the one set.

I take it you didnt plan how many reps you did, but just went to failure and noted down how many you managed?

This does seem like a very effective way of totally blasting your muscles. I just need to get it right.

Thanks for your help, man!

 

[P-funk]

never

ghey

 

[myCATpowerlifts]

I never do it anymore. The coaches made us do it in middle school, which is reason enough for me not to do it these days.

 

[kcoleman]

Only at the end of leg day. I do a set or two of jump squats just to completely kill my legs, because I am a masochist and enjoy not being able to walk afterwards.

 

[CowPimp]

I haven't done it in a long time.

 

[GFR]

#1 rule is ignore all IRON MANS advice.

 

[assassin]

never