Power, Rep Range, Shock Tips

[gopro]

Originally posted by Max. Q
GP; I'll try pyramiding down on my next "power" cycle and thanks for the "shock" week tips.

Keep me posted

 

[Vale Tudo]

yeah i think I am going to start pyramiding Down fopr a little while now also

 

[gopro]

Originally posted by Vale Tudo
yeah i think I am going to start pyramiding Down fopr a little while now also

 

[KarlW]

GoPro, do you pyramid down on all exercises, like say squats ? I guess the balance of proper warmup to not wasting too much energy is pretty tight.

 

[gopro]

Originally posted by KarlW
GoPro, do you pyramid down on all exercises, like say squats ? I guess the balance of proper warmup to not wasting too much energy is pretty tight.

Yes, I do. For the "big" exercises like squats, deadlifts, leg presses, etc, where alot of weight is involved, I will do more warmups as a buildup to my top end weight. However, my warmups usually consist of 2-4 reps per set. People waste too much energy on high set warmups.

 

[firestorm]

Re: Re: Re: Power, Rep Range, Shock Tips

Originally posted by gopro
I said a couple of sets...don't go nuts. Don't ever let overtraining rear its ugly head my friend. I NEVER EVER do more than 9 working sets for large bodyparts...most of the time I do only 7!

OTAY OTAY, I'll do as I'm told.

 

[lean_n_76er]

Originally posted by gopro
Yes, I do. For the "big" exercises like squats, deadlifts, leg presses, etc, where alot of weight is involved, I will do more warmups as a buildup to my top end weight. However, my warmups usually consist of 2-4 reps per set. People waste too much energy on high set warmups.

GP - how heavy do you go then? Sorry, just can't see getting a good warm up w/ 2-4 reps. And for pyramiding, I'm assuming that you go heavier each set with fewer reps?

 

[Burner02]

good post, lean. I have the same questions.
For example, benching. I will do aset @ 135 for 15, then 185 for 12, then move into 225 - 315 for reps in teh 5 - 8 range.
So, usually five sets total, 2 warmup, three working.

I thought you wanted a few higher rep sets at light weight to get the blood into the muscles and warmed up to be ready to dothe heavy work?

 

[firestorm]

I've been trying to stay as close to GP's workout numbers as possible and have to grow into it. I'm used to more warmup sets myself and have found already I can't reach my heaviest weights on these few sets but I'm still sore as hell so I'll see how it goes. a few of my workouts are in my journal. Normally on everything mentioned in there my poundages are normally higher on my last 2 sets. Here I'm only doing like 2 sets maybe 3 on an excercise so I'm not getting there. I put too much weight on right away after only one warmup and I couldn't handle it.

 

[gopro]

For the above three posts on warmups:

OK...it is more benficial to warm up with less reps and more sets if you need it...for example...

-135 x 15
-185 x 10
-225 x 6-8
-then first workset

NOT AS BENEFICIAL AS...

-135 x 4
-185 x 4
-205 x 2
-225 x 2
-245 x 1-2
-then first workset

WHY...

Because, reps that are too high, even for warmups will produce too much lactic acid which will make you weaker on your top end sets. The body only needs to know what recruitment pattern you will be using (the exercise and its path and ROM) and also to get used to the heavier weight. You are better off warming up for 5 minutes on a bike to increase blood flow and then using multiple sets of low reps before going right to your top weight and pyramiding down.

 

[Burner02]

thanks for clearing that up, budding post whore!

 

[gopro]

Originally posted by Burner02
thanks for clearing that up, budding post whore!

LOL...you're welcome!

 

[firestorm]

Yea thanks GP, That helps allot!! I have been having a hell of a time without those warmups. My poundages have really sucked big time. Drastic drop without warmups. Wish I had seen your post before today. I did my 1st workout (Chest/Back) Shock and was very disapointed with the weight. You'll see it in my journal in a little bit. I'll be updating it very shortly.

 

[gopro]

Originally posted by firestorm
Yea thanks GP, That helps allot!! I have been having a hell of a time without those warmups. My poundages have really sucked big time. Drastic drop without warmups. Wish I had seen your post before today. I did my 1st workout (Chest/Back) Shock and was very disapointed with the weight. You'll see it in my journal in a little bit. I'll be updating it very shortly.

Sorry it wasn't clarified before. This change takes some getting used to, but I think its more psychological than anything. Once you are comfortable with this warmup protocol your poundages will end up higher than ever!

 

[firestorm]

I'm not sure if it's about getting used to it G. I've always had that problem. If I don't warm up properly, I just never hit the big numbers. It's really wierd. It actually doesn't make sense.
Example of what I "used' to do.
135 for 20
185 x 12
225 x 10
255ish x 8
275 x 8
315 x 5-6
350 x 4x5

without all those early sets I can't even get close to 315 for 5 I'd be lucky if I could get it once.

 

[lean_n_76er]

Thanks for the clairification GP! But I have another question now. Say by example this is what you are talking about?

WU set - 135X4
WU set - 165X4
1st set - 200X4-6
2nd set - 190X4-6
3rd set - 180X4-6

You suggest pyramid down right? I've always done just the opposite. And I do 5 min on stationary before any lifting. Even with the stationary bike, it's still suggested to do warm up sets right? Boy am I confused!

 

[firestorm]

Lean, pyramiding down only on Shock workouts... Last excercise on a body part you do "Drop" sets.
Do you know what a drop set is?

 

[lean_n_76er]

Yep! OK, I guess I just had a brain fart that's all! I though he meant for all, including power. My bad!

 

[gopro]

Originally posted by lean_n_76er
Yep! OK, I guess I just had a brain fart that's all! I though he meant for all, including power. My bad!

In fact lean, I DO mean you should pyramid DOWN on ALL weeks! Strange to you huh? Well, I used to pyramid up as well, but then thought to myself...by the time I reach my top weight I am damn tired! I thought, what if I just warmed up and then jump to my top weight first!? And bam! All my lifts went up!

Old pyramid for dumbell bench press:

warmup:
-50s x 6
-80s x 6
-110s x 6

work sets:
-130s x 12
-140s x 10
-150s x 6-7

Reverse pyramid:

-50s x 4-6
-80s x 3-4
-110s x 2-3
-150s x 10
-140s x 10
-130s x 12

With my top end weight I am able to get 3-4 extra reps b/c I'm fresh! Then as you drop down, you are still working at maximum capacity! Try it and see!

 

[gopro]

Originally posted by firestorm
I'm not sure if it's about getting used to it G. I've always had that problem. If I don't warm up properly, I just never hit the big numbers. It's really wierd. It actually doesn't make sense.
Example of what I "used' to do.
135 for 20
185 x 12
225 x 10
255ish x 8
275 x 8
315 x 5-6
350 x 4x5

without all those early sets I can't even get close to 315 for 5 I'd be lucky if I could get it once.

Hey fire...if you really need to warmup that much than do it. Not everything works for everyone. Do what you have to do to reach maximum performance. However, you should try and reverse pyramid!

 

[firestorm]

I'm Soo confused. GOPRO DO ME A FAVOR AND LOOK OVER MY JOURNAL AND TELL ME WHAT I'M DOING WRONG.

 

[lean_n_76er]

You think you're confused??? Try being a newbie and reading this! I think it makes sense. Right???

Thanks for the clairification GP! Happy lifting!

 

[firestorm]

lol Lean. All I can say for sure is that I'm sore as hell. so all is good

 

[lean_n_76er]

What did you do today? And how did you perform your reps?

 

[firestorm]

I ended up doing Arms. My lower back was way to sore to handle legs today. I wish I didnt have so many problems with this back of mine but it's something I have to live with. Tomorrow I will be hitting legs.

 

[lean_n_76er]

Same here but not for the same reasons. There are certain exercises that I'm limited to do at home, so leg day is easier to do at home than arms and shoulders. Except I now realize that I don't have enough w8 to do squatts at home!

What did you do to your back?

 

[firestorm]

I finally got Back in the day after arms. I don't have a copy of that workout with me. I'll have to update here tomorrow night with workouts since i've been off work. (11 days but not that many workouts due to Christmas etc).

 

[Burner02]

was'sup, fire?

 

[Rissole]

Ok i have always kinda reverse pyramid heaviest weight first but i find its like this for me...
Eg today i did heavy db presses
103 x 6
103 x 6 (with assistance of tp)
103 x 5 (with assistance of tp)
Would that be ok, or should i drop the weight so i do all the work myself??

 

[gopro]

Originally posted by peetrips
Ok i have always kinda reverse pyramid heaviest weight first but i find its like this for me...
Eg today i did heavy db presses
103 x 6
103 x 6 (with assistance of tp)
103 x 5 (with assistance of tp)
Would that be ok, or should i drop the weight so i do all the work myself??

Well, the goal is to reach the desired rep range ON YOUR OWN. However, if the rep range is 4-6 (power week), and you manage 4 on your own, there is nothing wrong with getting help for another rep or two.