T Nation

Straight Sets or Ramping for Strength?

Topic as above.

Just interested in pure neural strength,which would be a better choice?

Thanks!

I would say if you are a beginner or intermediate level (several years of training) ramping is best. For advanced lifters straight sets are best and a moderate intensity like a sheiko program. But they both have a lot of benefits. I am assuming you are talking about afer a warm-up.

[quote]Tim Henriques wrote:
I am assuming you are talking about afer a warm-up.[/quote]

How would you ramp up to a 3x200kg deadlift?

[quote]Doenitz79 wrote:
Tim Henriques wrote:
I am assuming you are talking about afer a warm-up.

How would you ramp up to a 3x200kg deadlift?

[/quote]

It depends if it is your first exercise or if it is being done after squats or something like that. Here is the minimum warm-up I would do for a set like that (this is in lbs because that is what I am used to).

Set 1 - 225x5
Set 2 - 365x1-3
Set 3 - 440x3 (the work set)

I would only do that if I felt like I was already very warm and was just trying to conserve energy.

Here is the warm-up I would do for the set you mentioned, if it was the first exercise of the day for example:

Set 1 - 135x8
Set 2 - 225x5
Set 3 - 315x3
Set 4 - 385x1
Set 5 - 440x3 (work set)

or you could do this (one more set) if you wanted to be more conservative:

Set 1 - 135x8
Set 2 - 225x5
Set 3 - 315x3
Set 4 - 365x1-2
Set 5 - 405x1
Set 6 - 440x3 (work set)

Not sure if that is similar to what you are doing or not, hopefully it is helpful.