I find somewhere in the 17-22RP area to be the sweet spot for my back work so I do my best to keep things around 20RP… you’ll find what works for you and if that’s hitting 11-15s or 20-30RP mainly go for it.
Biceps like drop said can be 11-20 for most movements but dumbbells can be hard to progress like that unless you’ve got micro plates so 20-30 is used often.
[quote]Scott M wrote:
I find somewhere in the 17-22RP area to be the sweet spot for my back work so I do my best to keep things around 20RP… you’ll find what works for you and if that’s hitting 11-15s or 20-30RP mainly go for it.[/quote]
Does that mean you try to start around the 22 rep range for back width and once you dip below 17 you swap out the exercise for a different one (ala using a 11-15 rep range)? I think I may have already answered my own question haha.
I’m just saying I find somewhere in that area to be best for me. Start high(around 20) and add weight while I fight to keep the reps up. I find something like 12+5+3 to be fantastic for back width for ME, much better than 8+3+2 or 15+7+5 etc
It’s not different than any other rep range, move the reps 2 down and it’s 15-20 you know? lol
Hmm Scott, as I see the rep numbers, I’ve noticed something (just as I noticed it in the gym whenever I use Rest-pause)… For example I bench a weight 9 times first round, then 10-15 deep breaths, struggle to get 3, then honestly, whenever I shot for a third mini-set, I often end up with 1 rep, or nothing at all, just a negatÃve.
I guess that can be a reason why DC not recommended for someone as young and unexperienced as I am… I suppose I’d overreach, fatigue too quickly on a program like this.
Again this rep-range can be highly individual. As far as I’m concerned I can get tremendous pump on back-chest excersises within the lower ranges, whereas I need something in the middle for my arms and quads, moreover I can only feel my shoulders with extra high reps (I rarely go below 12)… :S
[quote]Vejne wrote:
Hmm Scott, as I see the rep numbers, I’ve noticed something (just as I noticed it in the gym whenever I use Rest-pause)… For example I bench a weight 9 times first round, then 10-15 deep breaths, struggle to get 3, then honestly, whenever I shot for a third mini-set, I often end up with 1 rep, or nothing at all, just a negatÃ?Âve.
I guess that can be a reason why DC not recommended for someone as young and unexperienced as I am… I suppose I’d overreach, fatigue too quickly on a program like this.
Again this rep-range can be highly individual. As far as I’m concerned I can get tremendous pump on back-chest excersises within the lower ranges, whereas I need something in the middle for my arms and quads, moreover I can only feel my shoulders with extra high reps (I rarely go below 12)… :S[/quote]
for the most part, shoulders are done with a higher rep range such as 11-20 or 15-20. for chest, it could be that you can’t get the third set done because you are benching (i assume flat benching) and that execise should be done in a higher range to begin with. you could benefit from using higher rep ranges in general, or as you sait it could be because you don’t have the experience to do dc.
[quote]Scott M wrote:
I’m just saying I find somewhere in that area to be best for me. Start high(around 20) and add weight while I fight to keep the reps up. I find something like 12+5+3 to be fantastic for back width for ME, much better than 8+3+2 or 15+7+5 etc
It’s not different than any other rep range, move the reps 2 down and it’s 15-20 you know? lol[/quote]
Yep, I definitely answered my own question above lol. I was reading an old post by Dante at IM where he comments on how people obsess too much over the rep range. It doesn’t so much matter if it’s, say, 2 reps higher or 2 reps lower as long as you are progressing over time. That’s the bottom line, and like you said, find what works best for YOU.
I’d suspect the young and inexperienced thing has a lot to do with not being able to generate enough force for the 3rd leg of the RP set. Sometimes that’ll happen if you just go too heavy and get 6+3+0 or something, but 9 reps on the first part of the set should be adequate. Machines are harder to RP, as well as dumbbells… are you referring to either of those or a barbell/smith machine?
It’s not so much a pump I’m talking about, but 20RP seems to be my magic number where the important factors to me (shit heavy, fast progression, intended muscle doing the work) for back width. Certain body parts will respond better to certain rep ranges, Dante has commented many times over the years that for some reason arms tend to grow best with higher reps in some people, some people respond better to higher reps for shoulders etc… figure out what’s right for you through experience in your blasts.
I love plate loaded machines. I’m going full stack on some machines, so I’ll have to switch some exercises. I’m now halfway week 10, my strength is going through the roof. I’m also shooting for around 100g maltodextrin before, during and after training… it gives a good energy boost during the workout and keeps me focused.
Tatsu if you are maxing out machines… try chaining dumbbells to them. 3 foot chain from home depot+ a solid carabinger should let you add 20-100 lbs to most machines.
Well, I looked all over for the Dante post I was referring to but couldn’t find it even after I was just reading it yesterday. It alluded to the idea it doesn’t make much difference over time if you go from squatting 255x6 to 405x6 than 255x8 to 405x8, and sometimes people are too overly concerned with the range. That’s what I was trying to get across, which wasn’t intended to contradict your statements. I definitely agree certain rep ranges for different muscle groups are beneficial to the unique individual.
[quote]kylec72 wrote:
Well, I looked all over for the Dante post I was referring to but couldn’t find it even after I was just reading it yesterday. It alluded to the idea it doesn’t make much difference over time if you go from squatting 255x6 to 405x6 than 255x8 to 405x8, and sometimes people are too overly concerned with the range. That’s what I was trying to get across, which wasn’t intended to contradict your statements. I definitely agree certain rep ranges for different muscle groups are beneficial to the unique individual.[/quote]
very true. the actual rep range doesn’t matter in terms of muscle growth (405 x 6 will probably give you around the same leg size as 405 x 8 all things being equal), but it will matter in terms of progression. if you are squatting in the 4-6 range you might find it hard to stay in that range, while if you are going in the 4-8 range it would be easier for you to stay in the range.
Thanks for the help guys. I am thinking of creating a log over at IM so you guys can check up if you wanted.
Bad News for me.
Right before I started my cruise, I developed some intercostal pain (pain in-between/on the ribs). I think I did it during my last deadlift set of the blast. For my cruise, I went on vacation to Hawaii and took it easy the whole time, not even stepping foot into the gym. I just got back today and I still have pain, even when doing a single pullup with no added weight. I hear these types of injuries can take quite a long time to heal. Looks like I will not be doing DC for quite some time… blah…
Anyone ever dealt with this? I guess I will just drop cals to maintenance levels and do exercises that don’t bring pain (leg machines, pressing exercies, pretty much all pulls hurt). ghey…
[quote]RMorrison wrote:
Bad News for me.
Right before I started my cruise, I developed some intercostal pain (pain in-between/on the ribs). I think I did it during my last deadlift set of the blast. For my cruise, I went on vacation to Hawaii and took it easy the whole time, not even stepping foot into the gym. I just got back today and I still have pain, even when doing a single pullup with no added weight. I hear these types of injuries can take quite a long time to heal. Looks like I will not be doing DC for quite some time… blah…
Anyone ever dealt with this? I guess I will just drop cals to maintenance levels and do exercises that don’t bring pain (leg machines, pressing exercies, pretty much all pulls hurt). ghey…[/quote]
gotta work with what you got. maybe you could use some stuff like some chest supported/seated/hammer strength rows?
[quote]Scott M wrote:
Tatsu if you are maxing out machines… try chaining dumbbells to them. 3 foot chain from home depot+ a solid carabinger should let you add 20-100 lbs to most machines. [/quote]
Haha, improvise. Thnx for the tip!
[quote]RMorrison wrote:
Bad News for me.
Right before I started my cruise, I developed some intercostal pain (pain in-between/on the ribs). I think I did it during my last deadlift set of the blast. For my cruise, I went on vacation to Hawaii and took it easy the whole time, not even stepping foot into the gym. I just got back today and I still have pain, even when doing a single pullup with no added weight. I hear these types of injuries can take quite a long time to heal. Looks like I will not be doing DC for quite some time… blah…
Anyone ever dealt with this? I guess I will just drop cals to maintenance levels and do exercises that don’t bring pain (leg machines, pressing exercies, pretty much all pulls hurt). ghey…[/quote]
Yeah, I injured my oblique doing Greco Roman wrestling last summer. It royally sucks being injured. 
Really you’ve just gotta take it easy, do everything you can to help recovery (linaments/ointments, eat, massage if possible, etc…), and play it by ear. It took me about a month until I was going back at things full steam, but I avoided hurting it further or needing to seek emergency medical attention. You’ve got to look at things long term in this sport.
I would just continue to cruise, avoid any exercises which bother it, and still do light cardio as that helps with circulation/recovery.
If anyone has trouble visualizing what I’m talking about as far as chaining dumbbells to weight stacks you’ve maxed out here’s Brian B doing a set with added dumbbell
If you work all the way up to the stack+150 lb dumbbell… either join a new gym or go win your state bodybuilding show because you probably have a thick as hell chest by then lol.
Sentoguy that’s what you get for taking on the ladies man
[quote]Scott M wrote:
Sentoguy that’s what you get for taking on the ladies man
LOL. You son of a… 
Bump - kinda sad to see this on the second page =)
I may have found my third chest exercise. It’s a selectorized (pin) HS decline machine. They have a bunch of HS machines at my new gym, including the traditional plate loaded HS decline, but the handles are too far back for me to safely push the weight up with my bad shoulder. I also tried to do that Body Masters flat press again but in the middle of my second set my left hand slipped because of the rotating handles and I said screw this.
So after screwin around on about 3 different machines I tried this one, and it went well. The next day my left (bad) shoulder was slightly bothered, nothing serious (and it’s completely gone now) so i’m hoping it was just that the shoulder was not used to that ROM. Gonna obviously take it easy on this one and keep the rep range higher.
May also drop the BB rows which I just recently reincorporated in favor of a seated iso lateral row machine.
Lower back is weak and I feel like I could get more out of this other exexrcise.
In other news, about 1 month into my diet and i’m down 5.5 I think. Not bad considering my initial weight loss was nonexistant. ECA probably helped a lot with this. I’m hoping to drop another 8 pounds by september.