Reps question

[elementz]

Ive noticed my weight decreasing as my sets go on. I started doing 10 reps and 3 sets instead of 8 reps. I notice I cant do the same weight as I did on the first or 2nd set on the last set. Should I start off with a lower weight and finish with that weight? Or, should I start out low and increase it up to the last set. Im resting 60 seconds between sets. Increase rest time?

One more question here: How do the people that do cardio on here deal with doing legs one day and cardio the next day? I noticed my quads being weak on my runs. Ill do an easy run, but they still are weak and feel as if im healing still.

 

[trapzilla]

Ive noticed my weight decreasing as my sets go on. I started doing 10 reps and 3 sets instead of 8 reps. I notice I cant do the same weight as I did on the first or 2nd set on the last set. Should I start off with a lower weight and finish with that weight? Or, should I start out low and increase it up to the last set. Im resting 60 seconds between sets. Increase rest time?

One more question here: How do the people that do cardio on here deal with doing legs one day and cardio the next day? I noticed my quads being weak on my runs. Ill do an easy run, but they still are weak and feel as if im healing still.

Personally I ramp up all my sets so I increase the weight every set until I reach one all out set to failure. I rarely rest 60 seconds

If I am going to doc ardio I will do it the same day as legs, just after the workour.

 

[ihateschoolmt]

I put weight lifting before cardio, I'd rather be weak doing cardio than squatting... haha listen to me pretending I do any cardio.. And of course if you work harder on the first set your strength decreases. I like to only do a 1-2 working sets per exercise so I can hit it as hard as I want. Sometimes for legs I end up only doing 3-4 total working sets my whole work out because I hit failure most of the time. Trapzillias way is good too, just got to find what you like to do.

 

[CaptainNapalm]

I usually do 4-5 sets for a major muscle group (lets say chest for example). I start off with light weight for the first set and do 12-14 reps that set. For the second set I do 10 reps. For the third 8 reps, for the fourth 6 reps and last set is to failure (usually 4-6 reps). I up the weight on every set and rest 90 seconds between sets. Personally, I have found this rep range optimal for my muscle development.

I'm not a fan of cardio so I don't do it often but cardio can be incorporated into a lifting routine it's just a matter of time your body gets use to the work load.

 

[elementz]

Good tips. Thanks. Currently, I'm doing 3 different exercise for each muscle group once weekly.

I like running a lot. It clears my mind and maintains me I feel. I run about 12 miles a week (sometimes more). On days between I usually do HIIT on the stationary bike for 20 minutes, elliptical, or I do my own version of HIIT with a punching bag, speed bag, and jump rope. Gets the heart rate up pretty high lol. I think im overdoing the cardio though and this is why my quads are feeling weak. I work construction so im on my feet all day plus walk the dog 1.5 miles every night. Now that I typed this out Im like "WOW rest your legs" haha

 

[Bonesaw]

how much do you up the weight between each set? I currently doing about 5 pounds for lighter exercises and maybe 10 for bigger muscles. example Bicep curl 30-35-40 shoulder shrugs 195-205-215

 

[LAM]

Ive noticed my weight decreasing as my sets go on. I started doing 10 reps and 3 sets instead of 8 reps. I notice I cant do the same weight as I did on the first or 2nd set on the last set. Should I start off with a lower weight and finish with that weight? Or, should I start out low and increase it up to the last set. Im resting 60 seconds between sets. Increase rest time?

One more question here: How do the people that do cardio on here deal with doing legs one day and cardio the next day? I noticed my quads being weak on my runs. Ill do an easy run, but they still are weak and feel as if im healing still.

you "lose" strength as your workout progresses from the loss of force generated by contractile muscles, basically the central nervous system tires. the brain says I want to do more but the CNS says no way, I'm done. the energy source ATP that actually provides energy at the cell level is replenished in 1-5 minutes.

running and heavy resistance training simply do not go together for the above reason. not many hardcore lifters run on the road, most do cardio in the gym so much easier. the mechanics of running on a treadmill are not the same as running outside, if it was there would be carry over and athletic performance would not differ between the two.

being a sprinter and jumper in college I weaseled my way out of long distance runs, my body is just not efficient at it. a lot depends on the ratios of muscle fiber types a person has, that along with respiratory function (VO2max)b so heavy weight training never really hampered me much but I could only imagine. you definitely need to look into periodization especially if your are a competitive athlete.

 

[elementz]

how much do you up the weight between each set? I currently doing about 5 pounds for lighter exercises and maybe 10 for bigger muscles. example Bicep curl 30-35-40 shoulder shrugs 195-205-215

This is where I was messing up I think. See I was doing a warm-up set and stretching and then I would dive right into 3-4 sets of 10 (at least try for 10 on my last set) of the max I could do. I do 3-4 exercises once a week for each major muscle group. So around the 3rd exercise that muscle group was about beat. I think I may increase my rest time to 90 seconds as well between sets and do the sets the way your talking about.

LAM- Great info. Thanks a lot. I've read about periodization training before I believe. It looks as if it would drive me nuts taking 2 weeks of training off. I cant see myself not doing any type of training for 2 weeks lol. Other than that it looks like a great program. I just think I'll lose my mind and drive everyone else around me crazy haha.

 

[Bonesaw]

i aim for 10-8-6 reps, but will up the weight as long as i can get 9-7-5 reps.

 

[Diesel618]

I usually prefer straight sets. I'll go through phases where I pyramid up and down but I find if you get to your max weight and do 3 sets so what if you can't get 10 reps or whatever you got on your first set on your last set. It's not about how many reps you can do it's about how much weight and how much time under tension.

 

[trapzilla]

I usually prefer straight sets. I'll go through phases where I pyramid up and down but I find if you get to your max weight and do 3 sets so what if you can't get 10 reps or whatever you got on your first set on your last set. It's not about how many reps you can do it's about how much weight and how much time under tension.

This is where I was messing up I think. See I was doing a warm-up set and stretching and then I would dive right into 3-4 sets of 10 (at least try for 10 on my last set) of the max I could do. I do 3-4 exercises once a week for each major muscle group. So around the 3rd exercise that muscle group was about beat. I think I may increase my rest time to 90 seconds as well between sets and do the sets the way your talking about.

LAM- Great info. Thanks a lot. I've read about periodization training before I believe. It looks as if it would drive me nuts taking 2 weeks of training off. I cant see myself not doing any type of training for 2 weeks lol. Other than that it looks like a great program. I just think I'll lose my mind and drive everyone else around me crazy haha.

I don't get why you guys all seem to do the straight sets method? ultimately surely only the last set will be taken to failure not absolute at that and so the previous sets only acted as a warm-up.

this is why I take a note from Dorian's book and do multiple warm up sets taken no where near failure and then one all out set taken to and often beyond failure.

 

[Diesel618]

No I always take all working sets to failure. For instance here's how my flat bench work went today

135X20
225X10
275X13
275X12
275X9
135X20

I did 3 straight sets with 275 but I got less reps each set. I don't like going below 8 reps for most stuff. When I'm breaking past plateaus I'll obviously do some heavy sets but I find I grow best in the higher rep ranges.

 

[trapzilla]

Ok I see, Diesel cheers