reps, sets and weight question...

[jp1957]

I know from pure strength, 5 reps, 5 sets heavy as fuck is the strongman.

From building strength and muscle, given the choices below, which is the better choice?

1> 3 sets 8 reps with same weight, can just make the 3rd set, 8th rep.
2> 3 sets same weight, but diminishing reps.(meaning heavier weight than the above, working each set almost to failure).


I've been mixing these up, havent seen any real difference though.

thx!

 

[ironlifter36]

It depends. IMO, whichever choice provides more volume.

Since volume is Weight x Reps X Sets, then lets look at this example:

1. 200lbs X 8 Reps x 3 Sets = 4800lbs Volume

2. 240lbs x 8 Reps x 1 Set = 1920
240lbs x 6 Reps x 1 Set = 1440
240lbs x 4 Reps x 1 Set = 960
---------------------------------------------
4,320lbs Volume

In the above example, IMO option 1 would be better because a higher volume was moved. Obviously, this could change depending on the weight and reps on choice 2.

 

[44YOGearHead]

Of the two choices jp I like number one as well.

 

[jp1957]

I hadnt thought about that, was thinking lifting to failure was a better choice than volume.

 

[Thefederal]

I would say a third option would be better...

200x10, 200x8, 200x6

 

[DylanGemelli]

if your just picking from the 2, i like option 1 hands down... hypertrophy training will build the most size... 8-12 reps, 4 sets each exercise, 80-85% of your max...

 

[jp1957]

I would say a third option would be better...

200x10, 200x8, 200x6

thats intriguing same volume extra reps

 

[RickRock]

I know from pure strength, 5 reps, 5 sets heavy as fuck is the strongman.

From building strength and muscle, given the choices below, which is the better choice?

1> 3 sets 8 reps with same weight, can just make the 3rd set, 8th rep.
2> 3 sets same weight, but diminishing reps.(meaning heavier weight than the above, working each set almost to failure).


I've been mixing these up, havent seen any real difference though.

thx!

It's a no Brainer for me that I'd pick option 2 because it's exactly how I train for hypertrophy and it works really damn well.

I train heavy and do one rest paused set to failure (which is actually more like 3 mini sets to failure with only 20 seconds rest in beyween)

My reps might go 9 (rest 20 seconds), then 3 or 4 (rest 20 seconds) then 1 or 2 and done...

The next time the workout is done I beat those numbers and once I get a total of 15 reps beyween the 3 mini sets I increase weight and start again. Progressive overload

(PM me for a price list for Biotech Labs and 10% discount)

 

[jp1957]

see, this is kinda what I thought, is working to failure, pushes the muscle to its max point. Keep doing that until the max point is higher, and then increase weights.

 

[DylanGemelli]

you have to test the waters and see what works best for you bro... you cant base it off anyone of us because what works for us may not necessarily be suitable for you.. trial and error is a major part of all of this

 

[RickRock]

see, this is kinda what I thought, is working to failure, pushes the muscle to its max point. Keep doing that until the max point is higher, and then increase weights.

Yes bro that is very true. However Dylan is correct, that everyone is different so you just have to find what works for you. What I described is what works well for me and has worked well for many others, but it took me many years of trying different routines and setups through trial and error.

 

[jp1957]

Yea, I tried that German GVT and it didnt do anything for me(but give me tendinitis issues), tried the strongman, didnt really work well either, during last cycle I did 3 sets 8 reps same weight, only recently trying the heavier 3 sets to failure and see how that works out whil eoff cycle, and maybe use same when I go back on cycle soon..

 

[SpikedEggnog]

I know from pure strength, 5 reps, 5 sets heavy as fuck is the strongman.

From building strength and muscle, given the choices below, which is the better choice?

1> 3 sets 8 reps with same weight, can just make the 3rd set, 8th rep.
2> 3 sets same weight, but diminishing reps.(meaning heavier weight than the above, working each set almost to failure).


I've been mixing these up, havent seen any real difference though.

thx!

8-12 range.

but I like finishing with 15-20 rep sets, to maximize stretch and Pump

 

[jp1957]

I'm purposely trying to keep my reps down, as I tend to develop tendinitis easily on high reps. GVT was really bad.

 

[DTA707]

Option 1

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