kevo

Just something I was thinking lol!

I do 4x8 for my sets, can usualy do the full 8 comfortably for the 1st 2 then the last 2, sometimes might manage the 8 on the 3rd (struggling) and say six on the 4th.

Should I be struggling more with the last reps of my 1st two sets??

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Jimmy

pick a weight and aim to be just short of failure

then up the weight for the next set and do the same

again add more weight...just short of failure

then go for failure on the last set

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'Genetics is the science of heredity and variation in living organisms. Inheritance in organisms occurs by means of discrete traits, called genes.'

kevo

Sweet, cheers Jimmy. 6-8 reps about right then?

what if I up it and fail at six on say the 2nd set? I take it I just carry on at that weight?

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Jimmy

i start at 12

as i add weight the reps drop

aim for the last set (total failure) to be 6-8

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'Genetics is the science of heredity and variation in living organisms. Inheritance in organisms occurs by means of discrete traits, called genes.'

kevo

Gotcha, I'll try that then mate. Much appreciated.

This for every bodyapart?

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Jimmy

yep

its only 1 of many tequniques though

it works well...but training is a lifetime

and you will work out many more different ways to get the results

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'Genetics is the science of heredity and variation in living organisms. Inheritance in organisms occurs by means of discrete traits, called genes.'

kevo

Yeah, all too true mate, just I have been using 4x8 since I started lol!! I think a shake up will help alot!!

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Porky Pie

Try 5x5 or 3x3s for a change. Despite them not being the trend with many bodybuilders, they really do build loads of basic power and thickness.

http://www.youtube.com/watch?v=k8DnIOuFCq4

AussieMarc

i like high reps.. but then again i personally cycle high&low reps every 6-8 weeks...

set 1 - warmup ... about 12 comfortably
set 2 - about 12 1 short of failure
set 3 - light enough to do at least 8 but fail before i hit 12.

thats on the high reps.. low reps i go
set 1 - warmup... about 10 comfortably..
set 2 - 8, 1 short of failure..
set 3 - 6-8 complete failure.

sometimes i add a 4th in, drop the weight and do a "pump" set... 12 reps to failure.

but do whatever works for you mate.

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kevo

Aye, cheers lads. Ill have a play around with the rep range, tried Jimmy's suggestion last night, I was fooked by the end of it lol, but thought it went well!

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squat_this

If you are gradually increasing the weights you can lift with a high rep range and good form...you will grow!
If you are gradually increasing the weights you can lift with a low rep range and good form...you will grow!
Somethings work for some people but not for others. When you a hit a plateau, change the way you are training.

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The Rave

Something which im supprised that nobody else has put is that VARIATION is the key. Some days I work to 6, some days 8, some days 10 and some days 12. Sometimes I pyrmid up (6,8,10,12) and sometimes down (12,10,8,6), sometimes I go heavy and do 2-5 reps. IMO the body needs changing stimulas to induce muscle growth and strength.

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Bulldozer

I dont really agree with that, but we all got our different ways which is cool.

What i wanna know is how do you chart progress when u continually change things??

How do you know your getting stronger weekly?

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AussieMarc

agree and disagree.. you need some form of consistency.. cause isn't another saying "consistency is the key"? ;) i agree you do need to mix it up a little but i wouldnt go as far as saying every session.. personally i cycle it, as you would anything else... 6 weeks focus on low reps heavy weight, 6 weeks; higher reps lower weight..

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The Rave

I just dont think that it is good to do the same routine and same reps week in and week out, also it gets boring.

Bulldozer that is quite a good point about how to chart progress, if I had have kept a workout diary it would be clear. In stead I look at the weights and think "that one looks bigger that the one I lifted a couple of weeks ago" (I remember what my PB's are).

Also, I outlined all of the possible variations, in practice I usually do 6 or 10 reps and increase the weight each set.

As an aside, I also think it is good to switch up the order that you perform exercises in.. About once every 6 weeks I would perform the exercises in reverse order to pre-fatigue the chest using isolation movements then use compound lifts.

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Current stats (15/08/08): 91kg - 5'10
04/08/07: 86kg