doubles?

thekid24 · Post by **thekid24** » Mon Jan 12, 2009 6:47 pm

are doubles effective for hypertrophy? i know its good for strength gains but i think in the last year (almost) that i've been grinding it out, i've had good size but i think strength gains was a lot better.

anyways, are doubles effective on size gains? i'm thinking of doing them on squats and bench and shoulder presses and rows as well. watchu think? 6x4 or 2x10?

swanso5 · Post by **swanso5** » Tue Jan 13, 2009 1:13 am

what do you mean doubles??

Packard · Post by **Packard** » Tue Jan 13, 2009 9:48 am

swanso5 wrote:what do you mean doubles??

I believe he means "sets of two reps".

Kid24: I think that "triples" are a better choice. No science behind that statement, but from personal experience I have pyramided up to triples and had good strength gains.

bench routine would look like this:

1st set: 10 reps
2nd set: 7 reps (heavier wt)
3rd set: 5 reps (heavier that 2nd set)
4th set: 3 reps (heavier than 3rd set)
5th set: 3 reps (same as 4th set)
6th set: 10 reps (same as 1st set)

NOTE: I found there is no real strength advantage to doing "singles", just an ego advantage; and "singles" come with considerably greater risk of injury.

thekid24 · Post by **thekid24** » Tue Jan 13, 2009 4:40 pm

yeap 2 reps/set. i heard its great for strength and also for ego boost.

swanso5 · Post by **swanso5** » Tue Jan 13, 2009 4:41 pm

i thought so, not asure if he was referring to 2 exercises paired o something else

i agree, triples are bettter then doubes fo you at this point.. themselves at low volume you won't get much muscle gain but with enough vol and/or accesroy work you will

RK19 · Post by **RK19** » Tue Jan 13, 2009 4:50 pm

which is the better rep/set range for say...squats or ...bench press if you were going for strength and size, 8x3 or 6x4?

thekid24 · Post by **thekid24** » Tue Jan 13, 2009 6:09 pm

swanso5 wrote:i thought so, not asure if he was referring to 2 exercises paired o something else

i agree, triples are bettter then doubes fo you at this point.. themselves at low volume you won't get much muscle gain but with enough vol and/or accesroy work you will

so triples with more load? what about the sets? im thinkin more 2x10.

swanso5 · Post by **swanso5** » Tue Jan 13, 2009 7:28 pm

rk -

8 x 3...they're both 24 reps (no differnce) but you'll use more wt for sets of 3 then sets of 4...not a lot of difference there either though really

iuf looking for more strength then 8 x 3

more muscle then 4 x 6

kid - do 6 - 10 sets, depending where your drop off is

Packard · Post by **Packard** » Wed Jan 14, 2009 8:39 am

But remember to warm up with lower weights and more reps. You should not go right to triples with heavy weights.

RK19 · Post by **RK19** » Wed Jan 14, 2009 1:57 pm

swanso5 wrote: more muscle then 4 x 6

did you mean 6x4? or is 4x6 better for building muscle?

swanso5 · Post by **swanso5** » Wed Jan 14, 2009 7:19 pm

4 x 6 is better as time under tension is longer than 6 x 4...6 x 4 is the same as 5 x 5