sets,reps, and weights question

[FranktheTank]

Hey I was wondering how most of you do your lifting.

When you guys say ex: I do 4X6 for BB bench press what exactly are you doing?

Are you doing all 4 sets at one weight?

Do you guys go up in weight after every set?

Should you just be doing 80% of your 1rm all 4 sets?

Was never sure exactly what was the right thing to do. Right now, I currently start out with one set below 80% 1rm and then put about 10 lbs each time to every other set. Any info on the right way to be doing this would be greatly appreciated.

 

[GFR]

Incline BB Bench 4 sets of 6 reps

this is what I actually do
set 1. 275x6....could do 7 or 8 but stop at 6.
set 2. 275x6....could do 7 stop at 6...
set 3. 275x 6 very hard set
set 4. 275x 4 or 5 can't do more than 4 reps usually....no forced reps after failure

 

[FranktheTank]

Incline BB Bench 4 sets of 6 reps

this is what I actually do
set 1. 275x6....could do 7 or 8 but stop at 6.
set 2. 275x6....could do 7 stop at 6...
set 3. 275x 6 very hard set
set 4. 275x 4 or 5 can't do more than 4 reps usually....no forced reps after failure

Thanks foreman. Is 275 80% of your 1rm? Or just a solid amount of weight you choose to put up?

 

[GFR]

Thanks foreman. Is 275 80% of your 1rm? Or just a solid amount of weight you choose to put up?

I dont ever pay attention to % of 1rm, I just train with a weight that feels good for whatever rep range I'm doing.....
I maxed 335 after 2 sets of 275x6 so my max Is around 345 I guess.

 

[CowPimp]

With higher volume routines, I generally try to shoot for hitting the same weight and reps over all working sets, but I always preceed the compound movements with sufficient warmup sets (Flat pyramid loading). If I do happen to fall short on the last set, then I will usually keep the weight the same and aim to hit the target number of repetitions next time. If I am maybe 1 repetition short, sometimes I will just raise the weight a really small amount and go for that next time.

 

[P-funk]

unless I am specifically working up to max attempts, I will use the same weight for all sets (in most cases) and work witha percentage or some sort of negative value in relation to my 1RM.

 

[GFR]

With higher volume routines, I generally try to shoot for hitting the same weight and reps over all working sets, but I always preceed the compound movements with sufficient warmup sets (Flat pyramid loading). If I do happen to fall short on the last set, then I will usually keep the weight the same and aim to hit the target number of repetitions next time. If I am maybe 1 repetition short, sometimes I will just raise the weight a really small amount and go for that next time.

so when I hit 275x6,6,6,5 I could move up 10lbs at that point or should I hit all 4 sets for 6.

 

[CowPimp]

so when I hit 275x6,6,6,5 I could move up 10lbs at that point or should I hit all 4 sets for 6.

You kind of have to be the judge. Personally, I would just bump it up 5lbs and go for 4x6 @ 280. I don't think one way or the other is going to make or break your progress.

 

[CooLdude]

It goes under the same principles of a 5x5 program

 

[P-funk]

It goes under the same principles of a 5x5 program

there are a lot of things you can do with 5x5.

 

[CooLdude]

same with 4x6 but they have the same principles

 

[P-funk]

same with 4x6 but they have the same principles

same with any loading scheme. that is all they are, is loading parameters. What you choose as far as load is going to effect what you do with them....ie, pyramid up in weight, same weight all reps, work up to max attempt for reps, sub max attempts for speed (rate of force development), etc...

 

[CooLdude]

Everything you do catagorized in weight lifting is loading parameters. Although there is different ways to go about it as you said but theres always principles its based on. And the idea of 4x6 came from *5x5*

 

[P-funk]

Everything you do catagorized in weight lifting is loading parameters. Although there is different ways to go about it as you said but theres always principles its based on. And the idea of 4x6 came from *5x5*

I know. All I was doing was stating my reply to your post:

It goes under the same principles of a 5x5 program

which I thought was leaving it a little to vague so I wanted to make sure people got the idea.

 

[CooLdude]

I just wanted to argue

 

[CowPimp]

I just wanted to argue

No you didn't.

 

[CooLdude]

You must know me better then I do

 

[CowPimp]

You must know me better then I do

I just wanted to continue arguing with you. Hehe.

 

[CooLdude]

No you didnt