Sets

[werhardt]

I have seen alot of this in workouts and I am not sure what it means. they say "Barbell Curls 3 sets of 10,6, 4 reps "


Does that mean they would do and I am just picking a weight for an example.


Set 1 - 10 reps of 15lbs
Set 2 - 6 reps of 15lbs
Set 3 - 4 reps of 15lbs


I was just curious.

[gobbla]

Correct.

The only thing that might be different (depending on who wrote it) is that the poundage might change between sets 1-3. So it might be:

Set 1 - 10 reps @ 15lbs
Set 2 - 6 reps @ 20lbs
Set 3 - 4 reps @ 25lbs

[werhardt]

Thanks. Is it more effective if you change the pounds when working your arms? The reason why I ask is I was thinking about doing somekind of workout like this. I just don't want to waste my time.

Originally Posted by gobbla

Correct.

The only thing that might be different (depending on who wrote it) is that the poundage might change between sets 1-3. So it might be:

Set 1 - 10 reps @ 15lbs
Set 2 - 6 reps @ 20lbs
Set 3 - 4 reps @ 25lbs

[jruck37]

Any time you can lift more weight, the workout will be more effective. So if you can do the prescribed # of reps at a higher weight, you should do it.

[gobbla]

Usually, yes. You should be challenged during each set. So regardless of what the rep number is you (normally) should be pretty close to failure (as in you can't complete another rep with respectable form) at the end of that set. Personally, I think it's an ass pain to change weights every single set, every single time you do an exercise and would rather change intensity patterns per workout (mon, sets of 4. wed, sets of 10. fri, sets of 6). But I annoy easily.

[Fulmen]

Originally Posted by werhardt

Thanks. Is it more effective if you change the pounds when working your arms? The reason why I ask is I was thinking about doing somekind of workout like this. I just don't want to waste my time.

I like to up weight on my last of curls (e.g. 5 sets of 8 reps, on the 6th set 6 reps) because the previous sets serve as a form of pre-exhaustion and a great way of getting a pump.

Of course, you could stay at low reps and keep it heavy. I usually go the route that is more demanding on myself.