Is there a program out there that starts at 9 reps and goes all the way down to 3 reps, all the while increasing the weight with each subtraction of repetition?
I think it’d be a grueling training principle to try. Start at 9 reps, working your way down to 3 reps, and then moving onto the next exercise. The point of the program would be for strength, and one would probably burn out within 4 weeks, I’m guessing.
Or am I completely delusional?
I dont know about increasing the weights, but thats basically just a big drop set, no?
Also, there is an old school method where you start off at your 1 rep max, then strip some weight off at do 2 reps and so-on and so-on until you do 10 reps.
almost completely delusional, you speak of that as if that idea needs a specific program. just make the program up yourself.
[quote]Lonnie123 wrote:
I dont know about increasing the weights, but thats basically just a big drop set, no?
[/quote]
Basically yeah, just a gigantic drop set routine. I’ve done drop sets before, but never to this extent. I’m sure I’ll have to figure in more rest time and perhaps a good 4 day no-train week to recover at the end of 3 weeks of this program. I’m looking for a real challenge, because I’m tired of 5X5 and 4x8 programs that have only gotten me so far.
Once again, has anybody tried something this extensive before?
I have tried the opposite, where you start at 1 rep, then all the way down until a really low wieght with no rest in between reps other than the time it takes to strip off the wieght; never tried where you keep adding wieght as it seems if you pushed going from light (9 reps) to heavy (and going to failure on each set of reps); you could not increase the wieght to get further reps in unless you rested which sort of defeats the purpose what your trying to accompish?
In other words, doing it your way is more just like increasing the wieght each set and resting between each set which is a rather common way of loading between sets; however, doing the opposite (going heavy (1 rep) to light (9 or more reps) is more of a shocking method which is what i think you are looking for; it is a great method for shocking your muscles…
If it allows you to progressively add more weight to the bar, do it. If not, drop it. That’s my $0.02.
Before I did what your talking about with push-ups. I did 10, partner did 10, 9-9, 8-8,7-7,…down to 1. Then back up 2-2, 3-3…to 10 ! Hell of a fuckin workout
What your talking about exactly though is kind of a mind-fuck because you need to know exactly what weight will be challenging enough for you on the lower reps.
Just to clairify what your saying,
is you start at a weight that you can do 9 reps to failure; and then increase the wieght without resting and then go to failure again, and keep going while always increasing wieght and going to failure until you can only do 3 reps; but the total reps doing this would equal 42 reps.
is this what your saying? just want to ensure i understand what your trying to do…
Well I can gaureentee you one thing: You have not found the holy grail of training.
[quote]GetSwole wrote:
Well I can gaureentee you one thing: You have not found the holy grail of training.[/quote]
But I have,
The below is NOT my program, and is more for intermediates and advanced people, to be used on one bodypart once every week, or once every 5 or 6 days on a split, doing each of the below on an alternating fashion for 8 to 12 weeks at a time.
This is my interpretation on John�??s program, and he dose have a web-site,
.5/.5 to 1/1 rep speed,
Hypertrophy,
Set 1, 30 reps, rest 5 minutes, set 2, add 25% 15 reps, rest 5 minutes, set 3 add 15% 10 reps, set 4, 10 to 15 reps, you drop down weight to your first or second sets weights, and do a full stop at the top and bottom to take advantage of Good recognition of the role of stretch in sarcolemma (cell membrane of a muscle fiber or muscle cell. The membrane is designed to receive and conduct stimuli.) Disruption.
Strength,
Set 1, 20 reps, rest 5 minutes, set 2, add 25% 15 reps, rest 5 minutes, set 3 add 15% 10 reps, set 4, which is 5 to 10 reps, drop down weight to your second sets weights, and do a full stop at the top and bottom to take advantage of Good recognition of the role of stretch in sarcolemma (cell membrane of a muscle fiber or muscle cell. The membrane is designed to receive and conduct stimuli.) Disruption.
Wayne
hey wayne,
if i interpret what op is saying correctly (and i may not be), he saying doing what your doing with no rest periods…
What your saying makes more sense, as you have 5 minute rest interval…
Im still not sure op is saying as far as ri’s between reps or sets
[quote]ds77 wrote:
Just to clairify what your saying,
is you start at a weight that you can do 9 reps to failure; and then increase the wieght without resting and then go to failure again, and keep going while always increasing wieght and going to failure until you can only do 3 reps; but the total reps doing this would equal 42 reps.
is this what your saying? just want to ensure i understand what your trying to do…[/quote]
No, you don’t start at your max. You start with a relatively easy weight, and then increase. I’m taking a one minute break inbetween sets. The idea is to reach failure at 3 reps.
[quote]GetSwole wrote:
Well I can gaureentee you one thing: You have not found the holy grail of training.[/quote]
Didn’t say I was looking for it, bub.
The point in my post was…most programs will work to some degree if you put enough effort and intensity into it.
Bodybuilding is not complicated…yet people try to make it rocket science.
Lift heavy shit as often as possible, eat enough to progressively put more weight on the bar, do enough cardio to keep bodyfat in check, get good solid rest. Wake up, do it again.
That is the holy grail of training.
I have heard of this program but I will tell you that what we use in rehab to build muscle fast in amputees to create compensation is a little simpler, here it is:
Work up to a 1RM load with 2-3 sets to do so. Means start with a warm-up set of 10, then drop the reps and increase the laod to an aproximation set of 7 then do the same for 4 reps, then do a 1RM and if you think you can still do more, add weight.
When you do your 1RM, then drop off some weight, no more than 15%, no less than 10% and squeeze out 1 more rep after 15 seconds of rest. Then continue until you reach 10 reps. Rest for 2 minutes and try again but using only 90% of the starting load or 1RM laod, then repeat and if you still can, do it again with 80% of the starting load. basically the idea is to do 3 times this cycle, but you can drop more, you can start the second cycle with a 1Rm which has only 80% of the initial laod and the third cycle with 60% of it, but never less. Guess what: you only do 1, a maximum of 2 exericses, no more than 2 times a week per muscle group.
The tempo is simple: keep tension high all throughout the rep, means to lift with the hardest contraction, trying to lift the weight as fast as you can before using momentum, right at the line. Lower keeping the no less than half, no more than 3/4rs of the same amount of tension than during the lifting. Basically, let the weight tell you how slow to lwoer, slower with heavier reps, in that case, aim for 1-2 seconds, no less than 1 anyways, and on the reps above 4 reps per set, aim for 1 second or slightly less. That’s simple.
This program induces fatigue like crazy but this is because amputees are using anabolics, like my case, and some therapy chems to create hypertrophy as the problem, in my case and the guys at the hospital center, was the shellshock and shrapnel infection that weakened us and attacked tissues. But it can work for healthy people.
Just my take, I had to do that with my right leg to compensate and before the doctors told me I couldn’t use it and had to stay in the wheelchair, I still used it for chest and back and it was amazing. I tweaked with the shoulders, since I did 1 exercise that was a clean and jerk, something more like a wide-grip upright row to front overhead press, then if I used barbells, i lowered behind my head, then pressed up again, lowered in the front, rotated the arms to knuckles pointed down and lwoered as in a wide grip upright row. of course, with dumbells, it was just simpler since there is no “back” overhead press or behind the neck as the dumbells are easier and the range was better. I did that and did 1 set of raises for each head, doing it as a 20-30 reps pause set, meaning I did some reps, paused for some seconds, not more than 2 or 3, not more than 5, reduced the laod and went on.
You can do the 1-to-10 that way. Use a heavy load, and 2 spotters, then simply have them help you rack the laod, drop off some weight, and help you lift again in the first 3 reps which are the heaviest, or up to the 6-7 reps set segment, and the rest do them yourself, resting not even 10 seconds at each drop, and it can be very intense. But it is very demanding without steroids and nutrition, which i did have.