My question is should I be using the same weight for all the sets?
Example: BB Incline Bench Press
Set 1: 135 6 reps
Set 2: 135 8 reps
Set 3: 135 10 reps
Set 4: 135 12 reps
If I complete the 12th rep then I up the weight the next time or should I be increasing the weight each set? I prefer to keep it the same because I don't like changing the weight after every set and I remember doing HGM they have you using the same weight in each set.
Can someone please help me with this. I really appreciate it.
Match sets. Do an equal number of sets for each movement pattern. As a general guideline, shoot for 6-12 sets for each movement pattern, performing the low end of the recommendation if you're a beginner and the high end if you've been lifting more than a year. Doing the same amount of work for each movement pattern helps eliminate weak links, the common cause of muscle-size and strength plateaus. Note that you'll only be doing one movement pattern on lower-body days, so you'll do fewer total sets (6-12) than on your upper-body days (12-24). That's acceptable because lower-body exercises such as squats are more physically demanding than upper-body movements.
So I would do 12 sets for each movement pattern which would mean 3 exercises for 4 sets or you can go 4 exercises for 3 sets.
Yes, but what does that have to do with the rep ranges you posted? Under your scheme it looks like sets 1&2 are warmup sets. If you can do 12 reps @ 135 then why would you do a set @ 6 reps? Doesn't make any sense, unless it's a warmup. And warmups don't count as work sets.
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What he is trying to say is to balance out your workouts. So, on horizontal push/pull days you will do 6-12 sets of pushes and the same amount of sets of pulls. This will keep you from having any imbalances (if you did 12 sets of bench and 6 sets of bent over rows you could create an imbalance).
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That would be my horizontal push. By doing 3 different exercises and 4 sets for each exercise that would be a total of 12 sets for each movement pattern which is what the article calls for. Now where did I come up with the reps scheme 6, 8, 10, 12? I usually always start with the lower reps first then work my way up to the higher end. They are not warm up sets. For example the first phase of HGM has you start off with 8 reps, then 10 reps, and finally finish 12 reps. If you can complete the 12 rep then you should but the weight up for the next workout. So if you look at the way HGM is designed they usually always have you starting off with the lower reps and working your way up then changing the weight in you can complete the last set with good form. Does this make sense? Please help me understand if I’m doing something wrong or you have a better idea.
I usually always start with the lower reps first then work my way up to the higher end. They are not warm up sets.
Oh yes they are. If I can press 135 for a set of 12 (where 12 is the highest rep I can get) what good would it do me to press 135 for a set of 6? That's not any work at all.
Ideally you would want to do 4 sets of 12. You may only get 12, 11, 10, 9 the first few times out but you will build up to 12 reps in each set. Then you increase the weight and try for 4X12 again. When you get that increase the weight again.
And yes, adding the pulls as you have it would balance out the workout.
If you want to use that rep scheme start heavier and decrease the load as you go. A better way in my opinion is to do the 12 first then add weight and do 10, add weight and do 8.........
So you’re saying even though I start off with 6 reps at 135, then 8 reps 135, then 10 reps at 135, and finally 12 reps at 135 I shouldn’t be using the same weight. So instead of doing the typical starting off with 12 reps and working my way down I’m doing the opposite and working my way up. I’m just going with everything I have read and followed in Men’s Fitness magazines and books.
They usually always have you start of with the low end then working your way up. So going from 6 reps up to 12 reps. I usually see them using the same weight for each set. Rarely do I ever see them telling you to decrease or increase the weight with each set.
If you want to use that rep scheme start heavier and decrease the load as you go. A better way in my opinion is to do the 12 first then add weight and do 10, add weight and do 8.........
From what I understand and maybe I’m wrong. The reason for lifting the heaviest weight with the lowest reps first is because that is when you are at you freshest and you seem to lose strength has you continue to do more sets. So it would make sense to start out heavy then decrease the weight as you move up in sets. Is this logic wrong?
Could you explain rookie why you like or think the other way is better?
In the example above I would do more weight for the 1st superset then the next, being that it was for fewer reps. I would do my 4 rep max for the 1st workout and continue until I could do 6 reps then add more weight for next workout, I basicly did the same for all supersets.
If your questioning warm-up, what I did was a warm up for each movement pattern b4 the 1st SS.
1 set of bench / rows @ 50% of weight to be lifted then a set of 3-4 at 75-80 % of weight to be lifted.. the other SS's no warm up because it is the same movement but with different exercises so you are already warmed up .. Not saying this is 100% right,just the way I did it.
If any of you more experienced guys/gals see any errors in this feel free to point them out please
I don't know that one way is better than the other. I do know that many times you can lift more on some days better than others. I like to add weight as I go. If you start heavy and plan on 6 reps you face the possibility of not getting all 6 then in the end you have not pushed as much weight. If you start lighter you can better prepare to lift heavier and as well know what your limits are going to be. The end all is the amount of weight you pushed (or pulled) at the end of the day. Maybe do both. Switch up form day to day and what you like best.You have to find what works for you. I personally do not like taking weight off the bar and continuing, it is a mental, testosterone man thing.
My goal is to burn fat. I know they say to do a circuit routine or full body routine when looking to lose fat. IMO and my experience the workout doesn't matter it's the diet that counts. I also can't or don't like circuit training or full body routines. My gym is small and only has one of everything. I know there are probably better ways to burn fat but if you don't enjoy doing the workout then you won't stick to it. So I usually do things that I enjoy. I also do interval training 4 days a week after my workouts. Has long as my diet is in check then I will continue to meet my goals.
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