Increase lifts

[Scotty the Body]

I've been trying something diffrent to help increase my lifts, just thought I'd pass it on and see what you all think.

Example:
I've been trying to up my DB bench, i was doing like 100's for 3 to 5 but when I went up, I just didn't have any strength left so I started with my warmup and then jumped right to 110's.
I only got like 1 and a half reps, then I dropped back down to 90s and 95's for my regular rep sets.

I haven't been doing this to long yet so I can't really tell you if it works but I was sure sore the next day, and that was the only change I made.

Any opinions?

 

[Charger]

I think you will like it. I have done the same thing with BB bench. I will warm up to a heavy weight, then go for it. EXAMPLE, 135 x 12, 225 x 4 instead of failure, 275 x ? Before I would have done 225 x say 8 which would be failure and it seemed like I had nothing left for the heavy weight.

 

[101Tazman]

Try increasing your tricep workouts to 3-5 reps. Slow do on shoulder movements. But be careful on single reps they really take a toll on you and can lead to overtraining and injury. Maybe once every 4-6 weeks max out.

 

[lwb357]

i've read some routines where guys are doing 3 sets of warm-ups before they start thier wok sets. i wonder how they have any energy left?

 

[gopro]

Scotty...this is the technique that I always use...warm up and then go right to my top weight, than reverse pyramid down. The key is to not burn yourself out with too many reps on the warmup. Even though the weight is easy, too many reps will cause a buildup of lactid acid in the muscle which will reduce your strength.

Example for dumbell press warmup to 110s...
20sx6, 50sx4, 80sx2, 110sxmax....

 

[ossiferdawkins]

In my workouts I generally climb my sets anyway. Although I have changed my workout a bit. Use to, when I got heavier weights I did fewer reps as I climbed. Example 12 reps of 100lbs(bogus number) 10 reps of 125, 8 reps of 150, and 6 reps of 175. Now I just climb the weight and keep my reps the same...er I try to keep them the same. Generally the last 2 sets I go to failure. Generally when I hit failure I rest a second and do 2 more reps before quiting or resting for the next set. I generally try to hit 10 reps each set for 4-5 sets.
This seems to have helped me the most in my workouts. Ive seen better results now.

I read a couple of articles saying that reps and sets are to the individual. Each person is different. Say 8 rep sets might work for one but not for another. Some work out better with higher reps then lower reps. Some do better with low reps. The articles said that in the beginning its mainly experimental, trying to find what works best for each individual.

Who knows the articles might be full of sheet too but I've found my rep range to be 8-10 and my sets to be 4-5.

Stay safe

 

[arbntmare]

I been doing a different kinda of routain for the last six months, I saw alot of improvements but I am not sure if I should change it or stick to it. Cause I know you should change your routain every once in awhile. The routain is warm up with 12 reps with a weight that is not soo much less than my max weight well for example like the preacher curls I max out at 95lbs I believe, well i never tried any higher. So I start with 65lbs at 12 reps, then 10 reps of another 75lbs, then 10 reps of 85lbs, then 10 reps of either 85lbs or 8 reps of 95lbs, then 10 reps of 85s.

So its pretty much a messed up pyrmid


its like


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