Best way to do weights? 3 sets, lowering the weight each time, or upping the weight each time?

[Deeko]

Originally posted by: Skoorb
I've generally lowered the weight because I lose strength after each set, but I think the best is to incorporate both, and over recent months - mirroring what I see most people doing - I've started to raise the weight, and keep the reps steady. To do this requires, obviously, not going to failure on the first sets except for the last set of an excercise.

After a decent amount of weightlifting, you will learn to set the weight so that every set IS a failure set. For example....on bench press, I do 3 sets, 10x8x6...if I can fully do 10x8x6, that's when I raise the weight. Typically I can do 10x7x4 or 9x6x4 or something. You always gotta push yourself to the limit if you want to build.

 

[JEDI]

Edit:

I can "bench press" my own body weight on the machine. I've never tried it with free weights though.

I do a set of 8 at my weight, then do a 2nd set of 8 with weight-10lbs.

This good?

(my goal is to try to maximize the effectiveness of my workout.)

 

[Spamela]

i think it's more important to vary what you do every 2-3 months.

 

[JEDI]

Originally posted by: kaizersose
great article on how many sets and what weight pattern you should use. try it and you will feel the difference right away.

Wow!!!

So you only gain 1% more by doing multiple set than just 1 set?

1 set of 10 here i come

 

[amcdonald]

Get off the machines, grab dumbbells or a bar, and lift your most weight you can each time, while keeping your reps between 6-8.

 

[ComputerMonkey]

1) Warmup
2) 2 sets as heavy as possible (Reps: 4-6 or 6-8, whatever works for you)
3) Next exercise

Simple and effective. Plus you'll be out of the gym and back on ATOT within the hour 😀

 

[edro]

Originally posted by: amcdonald
Get off the machines, grab dumbbells or a bar, and lift your most weight you can each time, while keeping your reps between 6-8.

Yeah, those Cybex type machines are fine when you begin, but they aren't that great.

I almost exclusively use dumbells. They are great for strength, balance, and stabilization.

 

[StageLeft]

A heavy set that is not to complete and utter failure with maximum intensity is a wasted set.

After a decent amount of weightlifting, you will learn to set the weight so that every set IS a failure set.

I used to believe this too, but after doing it for years I've come to learn that a lot of guys benefit well from NOT making every set a failure set. The fact is that a muscle can grow without being brought to the point of failure, so any sets prior to your failure ones are not the same as doing nothing. They will still fatigue the muscle. Then, your final set you can blast it until it won't move.

There are different thoughts and that is one of them. I will say that the strongest bench presser in the world does quite a few sets, most of which are not failure sets, but merely sets building up to it. Also, when I used to work out in a public gym most of the large guys there would do quite a few sets, the majority of which were not to failure.

 

[Chiropteran]

Originally posted by: Amused
A heavy set that is not to complete and utter failure with maximum intensity is a wasted set.

How do you do that without a spotter?

 

[Red Dawn]

Originally posted by: Chiropteran

Originally posted by: Amused
A heavy set that is not to complete and utter failure with maximum intensity is a wasted set.

How do you do that without a spotter?

LOL, that's how Amused ended up with a broken rib

 

[RagingBITCH]

Originally posted by: Red Dawn

Originally posted by: Chiropteran

Originally posted by: Amused
A heavy set that is not to complete and utter failure with maximum intensity is a wasted set.

How do you do that without a spotter?

LOL, that's how Amused ended up with a broken rib

oooooooooooooh, pwnage. 🙂

 

[Amused]

Originally posted by: Red Dawn

Originally posted by: Chiropteran

Originally posted by: Amused
A heavy set that is not to complete and utter failure with maximum intensity is a wasted set.

How do you do that without a spotter?

LOL, that's how Amused ended up with a broken rib

😀

Which is why I always have a spotter now, or at least a safety bench (self spotting bars).

Actually, since that broken rib I have made tremendous gains by always having a spotter or using a safety bench.

 

[Amused]

Originally posted by: RagingBITCH

Originally posted by: Red Dawn

Originally posted by: Chiropteran

Originally posted by: Amused
A heavy set that is not to complete and utter failure with maximum intensity is a wasted set.

How do you do that without a spotter?

LOL, that's how Amused ended up with a broken rib

oooooooooooooh, pwnage. 🙂

😀 It was a safety lesson that has given me some really good gains in the long run.

 

[Amused]

Originally posted by: JEDI

Originally posted by: kaizersose
great article on how many sets and what weight pattern you should use. try it and you will feel the difference right away.

Wow!!!

So you only gain 1% more by doing multiple set than just 1 set?

1 set of 10 here i come

The key to one set workouts in maximizing the set. It is VERY hard to do. That's why I never recommend it, especially to newbies.

You have to feel like you've done three sets after that one set. And that's very hard to accomplish while keeping good form.

 

[Red Dawn]

Originally posted by: Amused

Originally posted by: RagingBITCH

Originally posted by: Red Dawn

Originally posted by: Chiropteran

Originally posted by: Amused
A heavy set that is not to complete and utter failure with maximum intensity is a wasted set.

How do you do that without a spotter?

LOL, that's how Amused ended up with a broken rib

oooooooooooooh, pwnage. 🙂

😀 It was a safety lesson that has given me some really good gains in the long run.

I bet the time you took off also contributed to those gains.

 

[Amused]

Originally posted by: Red Dawn

Originally posted by: Amused

Originally posted by: RagingBITCH

Originally posted by: Red Dawn

Originally posted by: Chiropteran

Originally posted by: Amused
A heavy set that is not to complete and utter failure with maximum intensity is a wasted set.

How do you do that without a spotter?

LOL, that's how Amused ended up with a broken rib

oooooooooooooh, pwnage. 🙂

😀 It was a safety lesson that has given me some really good gains in the long run.

I bet the time you took off also contributed to those gains.

Well, that always helps, but then I do take a week off every eight weeks or so anyhow. This old body demands that. 😀