I’m thinking to switching to this soon, too. I’ve always done straight sets and never had a problem, but I’m cutting now and the volume is just getting to me.
How do you progress on it though? It sounds stupid, but for straight sets, I just go say… 3x8 one workout, 3x9 next, then 3x10, and when I can do that, I move the weight up.
On ramping sets? Do you move every set up 5lbs or just the last set, or rotate moving the last and the first set up…
Could somebody explain this to me? I used to train like this for a few months, but I did it instinctively. It worked well, but I have to always write my workouts and weights down because you grow by progressing and not not lifting for the sake of lifting.
To be honest 3x8, then 3x9, then 3x10 sounds pretty stupid (to me). I’ve honestly never heard of that before. Doing 10, 10, 7 and then sticking at that weight until you get 3x10, yes.
You try and get more reps or more weight on your working set (the last one) than you previously managed. So if I did 225x10 on the BB Row last week, I’ll do 240 for however many reps I can do this week. Or if I managed 315 x 4 on the bench press, I’d do 315 again but try to get more than 4 reps.
There is no set amount or percentage that should dictate the weights/reps used in the “warm up” sets. Use the weights you feel you need to warm up properly for the working set to prevent injury, and without exhausting yourself, which would affect your performance on the working set. People have already given examples. If I did 135 x 10 on my “warm up” set last week, and this week I only do 135 x 5, I don’t really care as long as my top set beats last weeks.
I like the last “warm up” set to have a smaller weight difference to the working set than the previous warm ups, and as you get heavier you will probably need to ensure you do this in order to prevent injury. Jumping from 315-> 450 on the bench press is probably not a good idea.[/quote]
I do what you explained. I think you’re misunderstanding what I currently use.
Okay, I’m doing back today so let’s use that.
I’d do pulldowns first.
100 x 20 (warm up joints and get the feel for it)
145 x 12 (get some blood going)
180 x 5 (get used to the weight a bit closer to my working sets)
200 x 8, 8, 8
Then, if I got 8 on all 3 working sets, next week, I’d move the working set up to 200 x 9, 9, 9. That’s how I do it right now.