My question is in regard to the best way to perform reps. For example if im doing 4x8 i generally like to do my heaviest weight in my first set, is this a good or bad idea? Say for benchpress my max for 8 reps is 185, i like doing that weight first because if i dont do that and instead work up to 185 x 8 i wont be able to do 8 reps of it, so instead of working up to my max weight i work down, 185 x 8, then i try 185 x 8 again or 190 x 8 to see how i go and if i fail i go for 185 x 8 or 180 x 8 then 175 x 8, is this generally a good or bad idea?
It’s best to work UP to your max weight. That is because the whole area you are working becomes ready to recruit the most number of muscle to lift the weight, as opposed to using more ‘nerve’.
You only need 2-3 sets to prepare for the all out set. Rest between sets as much as you feel like you need and adjust from workout to workout.
If you do 190x8 then your sets should look something like this
1plate x 8-10reps
165-170 x 8-10 reps
190 x as many as you can
After that, depending on how tired you are, you can do a few more sets with less weight. You may not feel the need for this because you’re not using big weights yet, but you should get accustomed to it and feel it out for a few months. The way the last set feels after a good work-up is very different from how it would feel fresh. Just build your work tolerance.
Sure, it’s best to work your way up to the highest weight you’re going to do, but that doesn’t necessarily mean you have to do 8-10 rep sets along the way.
I think you’re better off doing it this way if you’re wanting to do a ‘work set’ of 185X8.
95X8-10
135X5
155X5
185X8
That way, you make sure you’re leaving enough in the tank to get the 185X8 that you want to do, and your muscles still get used to heavier weights as you work up.
[quote]futurepharm wrote:
Sure, it’s best to work your way up to the highest weight you’re going to do, but that doesn’t necessarily mean you have to do 8-10 rep sets along the way.
I think you’re better off doing it this way if you’re wanting to do a ‘work set’ of 185X8.
95X8-10
135X5
155X5
185X8
That way, you make sure you’re leaving enough in the tank to get the 185X8 that you want to do, and your muscles still get used to heavier weights as you work up.[/quote]
Thats not bad but arent you not supp to go below 8 reps on warm ups if your target is 8 with the heaviest weight
Not “supposed” to??? Why in the world would this be a problem, crod?
[quote]mr popular wrote:
Not “supposed” to??? Why in the world would this be a problem, crod?[/quote]
thats why I asked lol, ive heard people on this site say this various times which is why I asked. Maybe it wrong im not sure which is why i brought it up
[quote]crod266 wrote:
mr popular wrote:
Not “supposed” to??? Why in the world would this be a problem, crod?
thats why I asked lol, ive heard people on this site say this various times which is why I asked. Maybe it wrong im not sure which is why i brought it up
[/quote]
Don’t worry about that kind of crap.
Hell, you could even do one warmup set to failure at your stage and it would be cool… Never overthink things in regards to lifting.
#Edit: I’d do it like the guys who posted previously in this thread did describe it to you.
[quote]Majin wrote:
It’s best to work UP to your max weight. That is because the whole area you are working becomes ready to recruit the most number of muscle to lift the weight, as opposed to using more ‘nerve’.
You only need 2-3 sets to prepare for the all out set. Rest between sets as much as you feel like you need and adjust from workout to workout.
If you do 190x8 then your sets should look something like this
1plate x 8-10reps
165-170 x 8-10 reps
190 x as many as you can
After that, depending on how tired you are, you can do a few more sets with less weight. You may not feel the need for this because you’re not using big weights yet, but you should get accustomed to it and feel it out for a few months. The way the last set feels after a good work-up is very different from how it would feel fresh. Just build your work tolerance.[/quote]
2 warm up sets with the empty bar never hurts.