On the High Rep vs Low Rep range
For some exercises I have been using a pyramid method so in 4 or 5 sets I do at least one set with very heavy weight -low rep (the third set)and last set teh other way round..it feels very good at least, is very intense but I find it good not to use same weight to sets in a row...especially since goal is long term and I wanna gain both strengh and size
1 penny
Hi reps vs. low reps
Moderators: Boss Man, cassiegose
the pyramid system isn't great in book:
pyramid sample with 100pds being the 6 rep max:
1 x 12 @ 50pds =600pds total (warm up)
1 x 10 @ 80pds = 800pds (warm up)
1 x 6 @ 100pds = 600pds (6 rep max)
1 x 8 @ 75pds = 600pds
1 x 12 @ 55pds = 660pds
= 3260pds lifted
5 x 5 sample using same 6 rep max wt as above:
1 x 5 @ 50pds = 250pds total (warm up)
1 x 5 @ 70pds = 350pds (warm up)
1 x 5 @ 85pds = 435pds (warm up)
1 x 5 @ 110pds = 550pds (1st working set)
1 x 5 @ 110pds = 550pds
1 x 4 @ 110pds = 440pds
1 x 4 @ 110pds = 440pds
1 x 3 @ 110pds = 330pds
= 2310 for working sets but a total of 3385 wt lifted with warm up sets included which is more than before
now this doesn't seem as good but once we work up to 5 reps each set
we get 550 each set x 5 sets = 2750 without counting warm ups so the total wt lifted is greater
also pyramids don't have you lifting max heavy wts enough as you only 1 real hard set and then make it easier by taking wt off to do higher reps again
i'm more of setting the same rep ranges for each set say 4 x 6 and using the same wt each set increasing the wt when 4 x 6 is reached and trying again with a heavier wt
pyramid sample with 100pds being the 6 rep max:
1 x 12 @ 50pds =600pds total (warm up)
1 x 10 @ 80pds = 800pds (warm up)
1 x 6 @ 100pds = 600pds (6 rep max)
1 x 8 @ 75pds = 600pds
1 x 12 @ 55pds = 660pds
= 3260pds lifted
5 x 5 sample using same 6 rep max wt as above:
1 x 5 @ 50pds = 250pds total (warm up)
1 x 5 @ 70pds = 350pds (warm up)
1 x 5 @ 85pds = 435pds (warm up)
1 x 5 @ 110pds = 550pds (1st working set)
1 x 5 @ 110pds = 550pds
1 x 4 @ 110pds = 440pds
1 x 4 @ 110pds = 440pds
1 x 3 @ 110pds = 330pds
= 2310 for working sets but a total of 3385 wt lifted with warm up sets included which is more than before
now this doesn't seem as good but once we work up to 5 reps each set
we get 550 each set x 5 sets = 2750 without counting warm ups so the total wt lifted is greater
also pyramids don't have you lifting max heavy wts enough as you only 1 real hard set and then make it easier by taking wt off to do higher reps again
i'm more of setting the same rep ranges for each set say 4 x 6 and using the same wt each set increasing the wt when 4 x 6 is reached and trying again with a heavier wt
I c what u mean ..perhaps objectively u r right: u mite end up liftin more weight......
but subjectively the encouragement I get from doing the pyramid gives me a psychological boost!...I know is just psychological but enjoyment is part of the reason I workout, I wanna make time at the gym a good time and not a long time which is why I try different techniques from time to time and this pyramid is very enjoyable so far
of course I wont stick with the pyramid forever and ever in evry single exercise...is only for some exercises at the moment and obviously Im always open to apply different techniques and advice...very open minded
thanx again Swanson
but subjectively the encouragement I get from doing the pyramid gives me a psychological boost!...I know is just psychological but enjoyment is part of the reason I workout, I wanna make time at the gym a good time and not a long time which is why I try different techniques from time to time and this pyramid is very enjoyable so far
of course I wont stick with the pyramid forever and ever in evry single exercise...is only for some exercises at the moment and obviously Im always open to apply different techniques and advice...very open minded
thanx again Swanson
nah wouldn't say that but i train for strength rather than size...i eat like a horse and can barely afford to feed myself now maintaining wt let alone having to eat more thus buying more, to put on size
heavt sets of 3 or though is probably as heavy as i go but i rarley exceed sets of 10 - 12 even for lighter type exercises
i'm also fast twitch muscle fibre dominant and like being that way so high reps will only make me lose muscle
heavt sets of 3 or though is probably as heavy as i go but i rarley exceed sets of 10 - 12 even for lighter type exercises
i'm also fast twitch muscle fibre dominant and like being that way so high reps will only make me lose muscle