one of my friends said that if u go heavy first is better than last..(for mass)...... what do you guys do? During bench press, do u max the first set or last? according to him you cant max last because you will already be tired. what do you guys say is best?
heavy first or last?
- Thread starter Triangulo
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2N Turbo
Senior Don Juan
Yeah i though bout this too. I use to rack more weight each set, but then your tired towards the end, why not ripem up while you still have it in ya. Plus stackin off weights with each set sucks because that doesnt build muscle well. I just use heavy weight(that doesnt change) that I can bearly finish all my sets with.
CaliforniaKing
Don Juan
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lift heavy or go home!
You should warm up good...then go heavy on your 4th set or so...when I mean heavy..I mean 3-5 reps...then for your next 8 exercise do volume...this way youll gain muscle from the volume and strength from the heavy reps!!!!
OddTech
Senior Don Juan
If I remember, this is called a "paramid" workout -- starting out light with lots of reps and finishing off heavy but a few reps. The efficiency of this workout in terms of bulking depends on the condition that you're at. If you're new to weight-lifting, it doesn't make a big difference because muscle-breakdown/growth will happen at the onset anyway. But if you're experienced and trained, you should consider lifting heavy at the end to promote more muscle breakdown. Personally, I use the paramid effects during my cycle of "shocking" the body when I'm at plateau.
The bottom line is to try it out and see the results for yourself.
The bottom line is to try it out and see the results for yourself.
The Great Juan
Don Juan
i use the 5x5 program, i warm up with light weight then go straight into my main weight and do 5 sets of 5 reps with the same weight. If i can do all 5 sets, i put the weight up 5 pounds the next week. If not, i do the same weight and usually get all 5x5, then put the weight up the week after.
I only do this for my main compound movements though, for example: if you're doing chest, pick one movement to do 5x5 on, i do flat bench for 5x5, then pick 2-3 other movements (dips, incline press etc.) and do 2-3 sets of 8-10 reps.
I only do this for my main compound movements though, for example: if you're doing chest, pick one movement to do 5x5 on, i do flat bench for 5x5, then pick 2-3 other movements (dips, incline press etc.) and do 2-3 sets of 8-10 reps.
Try this: 2 x 10 (warm ups), 3 x 3 with same weight (heavy), 1 x 10-15.
When you can do the 3 x 3 with the same weight increase the weight and stick with it until again you reach 3 x 3 - remember 3 x 3 is the goal and you may not make 3 on all 3 sets the first or second time you attempt a new weight.
I have found this to be one of the most effective ways to increase strength and subsequently size. Use this method on the heavy compound movements. I have tried 5 x 5 but find it too demanding and the progress isn't as rapid.
When you can do the 3 x 3 with the same weight increase the weight and stick with it until again you reach 3 x 3 - remember 3 x 3 is the goal and you may not make 3 on all 3 sets the first or second time you attempt a new weight.
I have found this to be one of the most effective ways to increase strength and subsequently size. Use this method on the heavy compound movements. I have tried 5 x 5 but find it too demanding and the progress isn't as rapid.
OddTech
Senior Don Juan
Templeton,
Can you explain more about why you should finish with 1x10-15 at the end? I might want to give your 3x3 paradigm a shot.
Can you explain more about why you should finish with 1x10-15 at the end? I might want to give your 3x3 paradigm a shot.
Oddtech: A number of reasons. One, I like to get a pump! Low reps won't do it. Secondly, it will help with recovery by forcing more blood to flow to the working muscles so these two points are clearly related. Also, when performing low rep sets you are hitting the fast twitch muscle fibres - which you want to for strength and hypertrophy, so by doing the higher rep set at the end you bring the slow twitch endurance fibres into play too.
Do not perform forced reps on this last set (or the low rep sets). Choose a weight where you will fail somewhere between the 10-15 range but keep one rep in reserve.
Re 3 x 3: If strength is your ultimate goal then rest 3-5 minutes between sets, if you are also concerned with hypertrophy then rest less - perhaps as low as a minute - although your strength gains won't be as good. You could also perform 5 x 3 instead. It's a trade off depending on your goals. I have gotten a few guys onto the 3 x 3 lately in the squat, deadlift and bench and their strength gains have accelerated quite rapidly. Hope this helps.
Do not perform forced reps on this last set (or the low rep sets). Choose a weight where you will fail somewhere between the 10-15 range but keep one rep in reserve.
Re 3 x 3: If strength is your ultimate goal then rest 3-5 minutes between sets, if you are also concerned with hypertrophy then rest less - perhaps as low as a minute - although your strength gains won't be as good. You could also perform 5 x 3 instead. It's a trade off depending on your goals. I have gotten a few guys onto the 3 x 3 lately in the squat, deadlift and bench and their strength gains have accelerated quite rapidly. Hope this helps.
Just wanted to clarify something regarding the set and rep scheme I outlined. I never perform anything but low reps on the deadlift. So no sets of 10 for the warm up nor the high rep set to finish. I never go above 5 reps on the regular deadlift and usually only between 1 and 3. It is too easy to lose form on deads so you need to keep the reps low - plus the movement is most effective when performed heavy which obviously rules out anything but low reps. I use the protocol I mentioned on movements such as squats, benches, close grip benches, shoulder presses, upright rows, bent over and one arm DB rows etc. Possibly heavy BB curls if I am ever feeling like a ***** and actually fancy doing some direct bicep work.
Still do higher reps (6-8) on stiff leg and Romanian deadlifts however.
Still do higher reps (6-8) on stiff leg and Romanian deadlifts however.