Im mainly talking about the accesory lifts yeah. So on my upper repetition day I usaully go heavy on incline bench for 4x12, and sometimes even fail on that last rep of the last set. So ig my mind was thinking why cant I do something similar for the other days esp when I got accessory work
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How are you going heavy on 4 sets of 12?
Ig I mean heavy enough that every rep is a struggle
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So you struggle on rep one of your first set of 12?
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If you really really wanted to do that it would be OK.
Some dudes like the idea of grinding out all the sets with the same weight instead of just ramping up to 1 heavy one.
If it feels “right” it should be cool.
The benefit of doing multiple tough sets, is getting a bunch of tough work in. So you become tough.
That’s cool.
If you ramp up, and work up to 1 heavy set, that 1 set will be heavier than what you could do for 4 sets. But if it feels like an unexciting easy way, for wimps, then it’s not really a benefit.
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I had the same question. When I hear heavy I assume 5 or less reps.
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Your not following it as written are you?
Not at this minute but Im considering purely following the program from, my next session
Its not crazy heavy but heavy enough that it becomes hard pretty quickly n taking everything to squeeze out the final reps
Not on rep one but by the final few its taking a lot to move the weight
Define few. Regardless, you should probably use less weight.
By rep six im feeling it and by rep 10 im basically gassed then I push out the extra two
Yeah, use less weight.
Why do you say that? Risk of injury or is it just not effective?
How often are you adding weight or doing more than 12 reps with the same weight? If your numbers are going up then keep on doing what you’re doing but if that were the case, I don’t think you’d be seeking advice.
Another possibility is, you aren’t working as hard as you think because you feel you can do more.
Absolutely! You can definitely program your workouts to achieve both high volume and high weight. In the off-season, it’s a great opportunity to build a strong foundation.
Could you give some examples of successful athletes and lifters who have done this?
Maybe it is the latter.
But to answer the first thing, i try to add minimum of 2.5kg to my upper lifts every week. So what I’ll do is start 2.5kg higher than I did the week before. So if on week 1 for bench press I went 55, 60, 65 for 3x8 on week.2 i would instead go for something like 60, 65, 67.5
Do you think you will end up having added 130kgs at the end of the year?
To get there by the end of the year seems kind of unrealistic, but the goal is to get to around 140 bench. I dont want to make unreasonable goals for myself so the first milestone is 100kg.