This has always confused me

[SuperJew]

(I POSTED THIS IN RESPONSE TO A THREAD ON ANOTHER BOARD) This brings up something that has always confused me. You will often read a program that calls for you to do something like 4 sets of 10 reps. It will call for you to go to failure ( I believe you refer to it as overload ) on all of the sets. And yet increase the weight on every set. It will also usually advise the person to rest 1-2 minutes between sets. How is this possible? If you truly take the first of the four sets to the point where you could not get one more rep in decent form, your strength would be depleted in each additional set. Not only would you not be able to add weight, but you would most likely have to lower it to reach 10 reps again. Arnold sets up his programs like this in his " New Encyclopedia of Modern Bodybuilding " He calls for a 12,10,8,6 rep scheme. Going to failure on every set. And resting only 1 minute between them. How can a person do 12 reps to failure, rest 1 minute, than do another 10 with a HEAVIER weight? I'm inclined to believe that the first 2 sets were not to failure. But that one could probably have done around 2 more reps. Sorry if I'm rambling. I've just never understood this concept fully.

 

[Snowblind]

I keep the same weight and don't raise or lower it.

For example...if I'm doing incline bench press...let's just say I put 270 lbs on the bar. I do as many reps under my own power as possible...I stop when I know I can't get another rep, then I rest for 30 seconds, unrack it and get a few less then the first set....rack it, rest 30 seconds, and I may get 2-3 reps on that final set. After that, I do a static hold or static reps depending on the exercise. Followed by extreme stretching, then I'm done.

I use DC training and it works very well for me.

I've also never understood raising the weight...you become weaker as sets increase. Likewise, I don't lower the weight either. I conquer the weight on the bar, period. Next time I do a particular exercise for a particular bodypart, I either raise the weight or bang out at least two more reps than the previous time the exercise was done.

What I do is what is called rest/pause...with controlled negatives, usually 3-5 seconds down, and a controlled/explosive positive.

 

[brady_hilltop]

i increase the weight every time when training chest. But i don't do over 10reps even with warm up set, & i take a good 5min rest, between sets, works for me.

just my .02

 

[Phreezer]

Going to failure is not usually a good idea, nor is it necessary...Don't get me wrong, Going to failure has it's place...but it is certainly not every workout... not by far.

 

[SuperJew]

Phreezer - Do you, Bob Smith, or Hogg have any pics posted anywhere? I only ask because you all seem to have a good deal of training knowledge. And it helps to see the results of a certain program in the flesh. Ya know?

 

[Neodavid]

You and Mike Mentzer ever tangle? (grin)

His demise always seemed suspicious to me, like Bruce Lee...

Going to failure is not usually a good idea, nor is it necessary...Don't get me wrong, Going to failure has it's place...but it is certainly not every workout... not by far.