I have a question..

[bharminder]

If 1-5 reps are for strength, and 6-10 are for size...and say i do 4-5 sets on my excerises..what kind of rep scheme should I do if i want BOTH size and strength?

 

[crmkorn]

I dont think 1-5 reps are just for strenght, but mass also. if want size and strenght, try 5x5

 

[TheSupremeBeing]

Focus on the 3-5 rep range, and incorporate 10-20 rep sets.

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Complex problems have simple, easy to understand, wrong answers.

 

[nikki]

I totally agree with Supreme! Change it up from time to time

 

[Scotty the Body]

I also agree

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Just another day in the gutter

 

[ballast]

Try descending sets.On the first set use enough weight that allows you to get between 3-5 reps.Rest about 10 sec while you strip about 10% of the weight off the bar then do your next set.This should enable you to get another couple of reps.Repeat for 1 or two more sets.This way you get the strength benefits of heavy low rep sets and the extra reps should help with hypertrophy.Another thing you could try is 3 sets of 3 reps for strength, then reduce the weight by about 20% and shoot for 8-10 reps.This is known as a back-off set, and they work well to promote hypertrophy.

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matt toupalik

 

[TheSupremeBeing]

BTW, I recommend doing both rep ranges in a single session.

For example, a pec routine:

Bench Press - 1-3 sets, of 3-5 reps (explosive concentric, moderate eccentric). 1-2 sets, of 10-20 reps (slow concentric and an even slower eccentric).

Flyes - 1-2 sets, of 3-5 reps (explosive concentric, moderate eccentric). 1-2 sets, of 10-20 reps (slow concentric and an even slower eccentric).



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Complex problems have simple, easy to understand, wrong answers.

 

[Scotty the Body]

do you do the higher rep range last cack? How much do you drop the weight would you say?

This is also the way I've been doing it latly, I'll do one last set of 10 or 12 with like 2/3 of the 5 rep weight.

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Just another day in the gutter

 

[TheSupremeBeing]

Yes, i do the higher range last. Doing it first is not a good idea as 3-5 rep sets stimulate Type II fibers (fast twitch) which are not very resistant to fatigue.

I use a weight that i fail between 10-20 reps (the optimal being 12)...usually 60-70% of 1RM.

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Complex problems have simple, easy to understand, wrong answers.

 

[Distortion]

Good i think i will try out a new routine, i don't think mine is good enough right now.

I came up with this
3x5 Bench, 2x10
Incline Bench 3x6

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get bigger, stronger, faster

 

[TheSupremeBeing]

Replace the inclines with Dips or flyes and your set

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Complex problems have simple, easy to understand, wrong answers.

 

[crmkorn]

Replace the inclines with Dips or flyes and your set

I'll agree with maybe replacing the inclines with dips (although inclines have their place) but for strength and size loose the flyes, stay with compound movements

 

[TheSupremeBeing]

Inclines are the worst press for chest developement.

Why would flyes not be a good idea for pec growth? (Don't say because you can't use as much weight, either)

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Complex problems have simple, easy to understand, wrong answers.

 

[I Are Baboon]

Originally posted by TheSupremeBeing:
Inclines are the worst press for chest developement.

What makes you say that?? Everything I have ever read says incline presses are the BEST chest exercise you can do for development. What makes you say they are the worst?

 

[crmkorn]

I never said flyes werent good for growth, but we are talking gaining mass, all i said was for mass compound movements are better,not isolation exersices. and I'll say inclines are a GOOD chest exersice but not the best, IMHO dips or flat DB's or barbell bench press would be better if I had to pick only one.

 

[Scotty the Body]

Originally posted by TheSupremeBeing:
Inclines are the worst press for chest development.

Are you serious?!?
I will agree that if you have to much angle on the bench (45) is to much and your shoulders do a lot of the work but if you can adjust the bench, incline is one of the best.
Some would say its better than Flat.


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Just another day in the gutter

 

[TheSupremeBeing]

On an incline press the weak links will almost ALWAYS fail before the chest. Shoulders and triceps are the weak links, putting the bench on an incline will bring the shoulders more into play, and put the chest in its weakest position. The pec (major) primary function is to pull the arm across the chest and downward - therefore a decline press/dips are the best among the presses. A dip/decline press will minimize the weak links (the lats will come into play more, but they are generally not a "weak" link and will not fail before the chest), and put the chest in its strongest position.

Don't buy into that "you can work the upper chest with incline presses and the lower with declines!" crap. This is not possible because of the pecs anatomy. Period.

In case you don't get the point - you should work the chest in its strongest position and minimize the weak links, and do not waste time trying to target the upper/lower chest individually.

BTW, about the flyes...i agree that a press in better for overall muscle growth, but a flye movement is the best for pec growth.

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Complex problems have simple, easy to understand, wrong answers.

<font size="1">[This message has been edited by TheSupremeBeing (edited 06-02-2001).]</font>

 

[TheSupremeBeing]

What we refer to as the upper chest is actually the clavicular head, not the sternal.

In a functional sense, it is impossible to target the upper chest more than the lower or vise versa. Even though it could be argued that there appears to be a structural distinction between the upper and lower pecs (and some anatomy texts do in fact support this distinction though not all do) because the pec major does originate from both the sternum and the proximal or sternal half of the clavicle along it???s anterior surface (it also has connections to the cartilages of all the true ribs with the frequent exception of the first and seventh, and to the Aponeurosis of the external oblique muscle), this is considered to be a common (though extensive) origin in terms of the mechanical function of the muscle. Thus the pectoralis-major is in fact for all practical purposes one continuous muscle with a common origin and insertion, and functions as a single force-producing unit.



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Complex problems have simple, easy to understand, wrong answers.

 

[ballast]

Well said!Thanks for the correction.See what I mean?Too many terms and definitions to remember.I should have taken up golf or something.

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matt toupalik

 

[ballast]

I understand what you are saying(I see you have studied kinesiology.Not the most exciting stuff to read but very informative).As for the inclines,it is my understanding that their greatest benefit lies in the fact that they strengthen the sternal(upper)pec area,which reduces that sagging chest look.That is why if a woman does chest work, she would be better off doing inclines rather than flat benches, as they will keep the breasts/chest muscles firm and strong.Also, the higher the incline, the more the shoulders become emphasized.A good idea is to keep the incline at a low angle.You get the benefits of the exercise, but it doesn't limit you as much as when the angle is higher.I would be interested to know if doing the exercise with dumbells would overcome the leverage disadvantage.Probably not, because of the additional stabilization required for handling of the bells.

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matt toupalik