Training Style and Intensity

[dodgyone]

For quite a while now (since I started a few years back) I've been mainly using the lifting principle by where you start with the heaviest weight and working down to a lighter weight. I now realise that this isn't the best option to use continuously.

I've now adopted starting lighter and going up to a heavier weight for my final set (it's amzing how different the burn is doing it this way instead). Obviously this is better for the joints as they're getting a gradual overload rather than an all out shock. The problem is I'm not sure if my rep range is the best for my progess.

For example on a bench press I would do the following, increasing the weight graduallyfor each set:

Set 1 = 100lbs x 17 reps
Set 2 = 110lbs x 12 reps
Set 3 = 120lbs x 09 reps

You are advised to use the 8-12 rep range in the magazines but surely it's impossible to do this if you're keeping to a 1min/1.5mins break inbetween sets and increasing the weight? If I started in the 8-12 rep range at the start then I'd be finishing on more like 3-4 reps by the end of the exercise! Am I doing the right thing or am I missing something obvious here?

What types of sets do you find are effective by the way?

 

[Arnold]

I do not really view my warm-up and aclimation sets as anything but that, warm-ups.

Once I get to my 'working weight' that's where the sets count for me, and I stay in the 4-8 rep range typically.

 

[Nate]

what i do is warm up with a weight that gets my juices flowing. i base my warm up weights on intuition. i usually do high reps with very low weight, and then hit a set of medium range weight for 4-5 reps.

once that is done i begin my working sets with heavy weight...then I do three sets at that weight to failure, and focus on a 6-8 rep range with the bigger movements...or 8-10 with smaller more isolated movements.

 

[DaDaMan1010]

I do a real light warm up set wit about 15 rps and tan stat with a workig weight and mix it up every time i work out like one chest dy i'll do 4 sets of 10 and the next chest day i'll do 4 sets of 10 8 6 4. It seems to wor but i'm a newbie so whatever works!

 

[dodgyone]

This is in no means intended to offend. It's just me voicing my opinions

I'm sorry, I can't believe that it's possible to increase the weight and keep the reps in the 8 to 12 range with only a minutes rest inbetween sets. If you have a training partner spotting you then maybe but on your own no way unless you're cheating like crazy to get the final reps out or pumping the weight out with no mind to muscle connection whatsoever!

How on earth is it possible to keep within an 8 to 10 rep range for your doing 3 heavy working sets?

 

[gr81]

why wouldn't it be possible?

 

[dodgyone]

I just find that if you're intense on each set then you just cannot recover in time (do you guys just take 1min/1.5 mins inbetween sets?) for the next set to get within one or two reps of your previous attempt. I'm working myself to the max in the gym, doing the exercises with proper control, every week and can get nowhere near to doing that. More like my example above which I posted to start this thread...

 

[Fit Freak]

OK..I usually take 90 seconds rest...there abouts...for muscles like chest, back, and shoulders. It isentirely possible to train int he 8 to 12 rep range and increase w8...remember that the w8 increases are relatively small...not huge jumps. Also it will take you're body time to learn to recover quickly but it will happen just be patient. As for a spotter...I rarely use one.