I used to previously do straight sets. I now ramp all my sets and my strength is improving but im wondering whether im ramping wrong so that when i get to my 'work set' im doing less than i possibly could.
For Flat DB Press [currently] [reps x lbs]:
Warm up joints - 15x65 Ramping - 8x120, 8x130, 8x130 Working set - 8x155
Could anyone give me an example of ramping theyve done, or percentages [for a guideline] as to the increments of how i should ramp my weights so i dont fatigue.
I think one of the things to do is get your mind-set right about what ramping sets are. I think others here have also expressed it this way, but don't consider any sets on the "up" ramp to not be working sets.
All of your sets should be worthwhile and providing a benefit.
Personally, I wouldn't do 3 sets so close together on the "ramp". Why not do 10 x 120 or 130, 8 x 155 then go up to 4 x 170 for 2 sets. Push your "ramp" so you do more reps at the high loading end and don't stagnate in the middle ground so much. This will help push your strength levels along.
If you want more volume, do a final set with the 155's rep it out for as many as you can do.
(you won't need as many warm-ups when it's your second or third exercise for the same muscle-group and same movement pattern, and you won't need as many if you're very weak still)
Less volume (more focus on top set) BB: -135*8 -225*5 -315*3 (-355*1) -405*12 <- work set.
DB: (just examples, you could do it differently) -60's*8 -100's*5 -140's*3 -180's*12
More volume: BB -135*8 -225*8 -315*8 -405*10 <- work set.
DB (sets closer together so you won't have to use as much weight -> avoid issue of being unable to handle heaviest 'bells) -65*12 (warm-up) -120*12 <- -140*12 <- All work sets, sort of. -160*12 <- Top set
(could also do 8 reps on all but the last set or whatever you feel like... The above DB example is pretty much what Ronnie used to do for seated DB presses in his 2003 vid, if I remember right)
The increments I do depends on what weights are available and how strong I am on the movement.
For example, on heavy movements such as Squat/Deadlift I like to go up in 20-30lb increments, for overhead pressing and bench pressing, it'd be more like 10-20lbs.
For small movements like lateral raises or preacher curls, the adjustments would be like 5-10lbs, sometimes I just do straight sets with something like laterals for a pump more than anything.
This isn't set in stone though, sometimes I might do bigger jumps or smaller jumps depending on how I feel (bigger jumps if I am feeling particularly strong and confident, smaller jumps if I need more volume and more of a warm up)
Sorry guys the weights was total weight not each DB, i use the 35kg DB's for my last set, hopefully 37.5kgs 2moro
But yeah so i think ive been ramping my sets with weights that are too high at the end. So maybe ill try:
Elliptical for 5 mins Warmup joints - 15x60 Ramp - 8x100, 8x120, 8x140 Final work set - 8x160
So basically from what everyone has said, just space them more so i dont fatigue i guess.
And C_C, i know ramping has been done a lot recently, but guess was still ramping with final weights to high. So you usually drop the reps until the final set when u up the reps. ie. 8x100, 5x140, 3x180, 6x220? S
Well I'm only doing 15 reps for my warm up. There's nothing unreasonable about that. I just like increasing the weight because it feels like a more natural way to move on to the heavier sets. I never feel any fatigue after my 'warmup'. Another reason I need to do a lot before my heavier sets is because I've hurt my right shoulder twice (4 months apart) doing incline BB press. I can't take the risk of jumping into heavier sets until I know my joints are fully prepared.
After my incline pressing I'll do 3 sets of Flat HS press starting at 70lbs per side working up to ~120bs per in recent weeks. Then I'll do 3 sets of incline flyes and finish with 7 sets of pec deck. As you can see I prefer high volume and actually do more volume at certain times of the year. I enjoy high volume but I also do cut the volume in half almost for a few months out of the year when I work in the 4-6 rep range for most lifts.