Chieftain
Banned
Аnd how does such a scheme benefit you? or are there any other favorite schemes that are most effective?
MESO-Rx
Anabolic Steroids
When to add weight?
- Thread starter MisterSuperGod
- Start date
D
Deleted member 123722
Guest
I go by feeling... there is no way to quantify the variables in the real world to know when you should add weight or not; you will just know by feeling. If you use a weight and notice it is easier than usual, time to up the weight. Thing about a journal is, you may be due to up the weight, but you didn't get the same exact sleep or nutrition to have that energy or motivation; sometimes, you will not be due to increase weight, but then somehow feel stronger that day.
I've adopted Dorian's method of intensity for the final working set, but I do a higher rep failure set before it: kind of like the opposite of JP's method.
I do two warm ups sets: one 20 reps; up weight, then 15 to near failure, which I do not count as sets for my volume. The point of these is to warm up and get the joints ready.
The last two sets are both "working sets, where I want to reach failure in different rep ranges: I will do 12 reps to failure...then add more weight, to where I can only get 6-8, typically.
I will notice that all rep ranges will be easier when it is time to increase the weight.
So if I can do more with my warm up sets, that means all sets need more weight, and those new weights are where I start from then on.
Canknucklehead
Member
I love it
Chieftain
Banned
What I'm reading now looks very sensible, I need to try and see what comes of it
D
Deleted member 123722
Guest
And btw, you don't have to warm up every exercise for that muscle group if you're really pumped from your first exercise; you can just do one 'feeler" warm up, then go right into a 12 rep- failure, then 6-8 for the last set.
Last edited by a moderator:
Chieftain
Banned
But thanks for that, this is a very important point. I will try it sure that it will be interesting
Here are 5 ways I've seen in the Stronger By Science workout programs. 3 of them require knowing your 1 RM. These 3 also work much better with micro weights IMO.
1. Hypertrophy based. You have a number of sets you plan to do, let's say 3, and reps for each set, for instance 12 so your weight will be 65% of your 1 RM. The last set (the 3rd in this case), you go until failure. If you hit 12 reps you don't increase you 1 RM for that exercise. 13 reps you increase the 1 RM by a %, 0.5% for example, 14 reps increase by 1%, 15 reps 2.5% etc...
2. RIR / RPE based. Almost the same as above, but instead of repping out until failure, you estimate your RIR (reps in reserve) / RPE (rate of perceived exertion) then increase your 1 RM by a % depending on the RIR / RPE.
3. Number of sets you can complete. You plan to do 3 sets of 12 at X weight. You do as many sets as you can until you fail, or think you'll fail the next set. For each set above 3, you increase your 1 RM by a %.
4. Same weight increase reps by 1 until you hit a threshold, then increase the weight. For example, start at 10 reps, if you complete that next session do 11 with the same weight, 12, 13, ...., 15 then increase the weight and start over again at 10.
5. Linear progression. Just add a constant amount of weight on every session you complete the number of sets and reps you set out to do. Once you can't hit the new weight, lower the constant weight increase. In the bench for example increase the weight by 5 lbs until you cannot complete the sets + reps next session. Now only raise the weight by 2.5 lbs. When you can no longer do that, 2 lbs, 1 lbs, 0.5 lbs.
I like the hypertrophy version the best personally.
1. Hypertrophy based. You have a number of sets you plan to do, let's say 3, and reps for each set, for instance 12 so your weight will be 65% of your 1 RM. The last set (the 3rd in this case), you go until failure. If you hit 12 reps you don't increase you 1 RM for that exercise. 13 reps you increase the 1 RM by a %, 0.5% for example, 14 reps increase by 1%, 15 reps 2.5% etc...
2. RIR / RPE based. Almost the same as above, but instead of repping out until failure, you estimate your RIR (reps in reserve) / RPE (rate of perceived exertion) then increase your 1 RM by a % depending on the RIR / RPE.
3. Number of sets you can complete. You plan to do 3 sets of 12 at X weight. You do as many sets as you can until you fail, or think you'll fail the next set. For each set above 3, you increase your 1 RM by a %.
4. Same weight increase reps by 1 until you hit a threshold, then increase the weight. For example, start at 10 reps, if you complete that next session do 11 with the same weight, 12, 13, ...., 15 then increase the weight and start over again at 10.
5. Linear progression. Just add a constant amount of weight on every session you complete the number of sets and reps you set out to do. Once you can't hit the new weight, lower the constant weight increase. In the bench for example increase the weight by 5 lbs until you cannot complete the sets + reps next session. Now only raise the weight by 2.5 lbs. When you can no longer do that, 2 lbs, 1 lbs, 0.5 lbs.
I like the hypertrophy version the best personally.
Chewbacca
Banned
Thanks for the details. This is quite helpful. I also like most of all hypertrophy training. Most of all the feeling of efficiency from this type of work
Test_Subject
Member
I’ve been playing around with a lot of max rep set work lately and I like the flexibility of that type of programming. Basically, you choose a total number of reps that you want to hit and try to hit them in a given number of sets.
For example, let’s say that you want to hit 15 reps for deadlift. You’re programming for hypertrophy, so you try to do it in 3 sets to keep your reps higher. You do as many reps per set as you can do to form breakdown (NOT actual failure). If you wanted to program more for strength you’d increase the number of sets.
So 1st set you get, say, 7 reps. 2nd 5 and 3rd 5. You beat your rep goal by 2, so you raise the weight by 5 lbs. If you get 5+ extra reps you raise it by 10 lbs because you’ve underestimated your strength. If you match your rep goal you repeat at the same weight. If you don’t match your reps, you lower the weight by 5 or 10 depending on how badly you failed.
For example, let’s say that you want to hit 15 reps for deadlift. You’re programming for hypertrophy, so you try to do it in 3 sets to keep your reps higher. You do as many reps per set as you can do to form breakdown (NOT actual failure). If you wanted to program more for strength you’d increase the number of sets.
So 1st set you get, say, 7 reps. 2nd 5 and 3rd 5. You beat your rep goal by 2, so you raise the weight by 5 lbs. If you get 5+ extra reps you raise it by 10 lbs because you’ve underestimated your strength. If you match your rep goal you repeat at the same weight. If you don’t match your reps, you lower the weight by 5 or 10 depending on how badly you failed.
Chewbacca
Banned
An excellent and interesting scheme for hypertrophy, it seems to me. It will be necessary to try and see how the body will react. I like to try new schemes and often the body reacts well from a change in the rhythm of training in terms of hypertrophy.
Chewbacca
Banned
An excellent and interesting scheme for hypertrophy, it seems to me. It will be necessary to try and see how the body will react. I like to try new schemes and often the body reacts well from a change in the rhythm of training in terms of hypertrophy.
In addition to the volumetric work in the set of 15-20 repetitions, I also like to increase the number of sets in the basic multi-joint exercises.
Usually I start with a clutch of 15 repetitions in 5 sets and so I add 6-7 sets, 8-9 sets from week to week. The total often reached 15-20 approaches. It can be very difficult, but very effective. For me
In addition to the volumetric work in the set of 15-20 repetitions, I also like to increase the number of sets in the basic multi-joint exercises.
Usually I start with a clutch of 15 repetitions in 5 sets and so I add 6-7 sets, 8-9 sets from week to week. The total often reached 15-20 approaches. It can be very difficult, but very effective. For me
