[quote]JaX Un wrote:
Lately i have been ramping up to my 3 rep max on certain lifts and from there i perform my 3 rep max 2 more times for a total of 3x3. What is your opinion on that Bonez or anyone else willing to answer?
example from my chest day last week
all weight in lbs: DB flat bench
I am training for strength if that helps.[/quote]
I’d probably find that a little too risky with the heavier bells, but if you’re in control of the weight… Make sure your setup and execution is spot-on. I would not do this with elbows all the way out either, but that’s just me.
Lugging anything over the 150’s into position if they’re your 1-4RM is a real bitch. Even with a partner…
Some ramping variations…:
Old School pyramiding (Arnold and co), works pretty well for beginners… You get some work at lighter loads done where your setup is probably still good, and you get to play with some heavier weight… But it has no specific progression method attached to it, you’ll just have to go a little heavier here and there and adjust your warm-ups every now and again…
BB Squats 10-4 (I’d go with 10-6 or 5 on incline bench etc when you want to train heavy, and 12-8 or so on extensions or on light days)
225x8 (still nowhere close to failure or anything. Easy, fast, effortless more or less)
355x6 (close to failure)
370x4 (very close to failure)
For very strong guys I don’t find this to be a very useful method though… Need to conserve more energy for your heavy sets but also use more warm-ups and perhaps do a smaller amount of heavy sets or so.
So for someone really strong that would be more like:
585x8 <- work set 1
600x3-4 <- work set 2
Others do multiple work sets at the same weight (though doing 4 sets of 12 or so is just silly on most exercises… It might work for squats or leg presses, but not much else… People don’t really get stronger from that at any appreciable rate, especially without gear).
If doing multiple work sets at the same weight, regardless of strength it again makes more sense to conserve energy for your top sets and not waste it doing high rep warm-ups close to your working weight.
(example: Max OT, Dorian Yates style stuff, even when only using 1 top set then)
225x8 (or start here, but I would not do that if it’s your first exercise for that muscle-group)
525x6 Max-OT set 1
525x5 Set 2 (or go heavier here if the first work set was too easy…)
-perhaps a third set if the rep range is 4-6 or something low like that. Depends on the program…
The most popular way today is done by keeping your reps largely the same on all sets and using fairly large weight jumps. You could progress by adding a little weight once you hit your rep goal, or by using a very open range (1-12 or 4-8, or 4-10 or 5-12 or whatever) and, when hitting the top of the range, by adding a large chunk of iron and working back up in reps):
585x5 (increase once you hit 10, or maybe 12 if you want to increase by a large amount)
This doesn’t have to be done with reps as high as 10-12 though, can be done with 8 or 6 or whatever… Though the less reps you use per set, the smaller you might want to make the weight jumps on your later sets…
455x5 <- start work sets
535x4 <- depending on your training philosophy you could stop the exercise when you can’t get 5 reps anymore… Or stop when you start grinding/getting a sticking point in your ROM ala CT…
Another way is basically using smaller weight jumps coupled with high reps, but I don’t like that personally, especially not for natties.
495x12 <- begin work sets
565x12 i.e. 4x12
I did not include drop sets or back-off sets, rest-pause or forced reps here… Whether you want to use those depends on your routine, recovery and on whether it makes sense to use them (they help you get stronger faster or something like that) or not.