Hi guys.
I have a standard question which I was thinking about the other day that some of you here can answer.
Ive been training for years but was just wondering when doing a pyramid style workout, what percentage weight wise of your final set or heavy set should you put on the bar for your first set and by what percentage should you go up in your second set. I dont mean warm up sets, just the working sets which in this case are 3. I always aim around the 8-10 rep range for every set also.
So for example on my heavy set of squats, I can handle 225lbs for 8-10 reps so what percentage of 225 should I have on the bar for my first working and my second working set in the build up to my third and final 225 lbs set?
Any input would be appreciated. Also might be interesting to see if opinions vary on this.
Thanks.
Hav. |
| Reply » Basic question on Training. |
just go by feel
warm up ligt then progressively get heavier until you hit your all out set of 5 or whatever reps.
I honestly don't see the point in calculating percentages, your muscles certainly can't use a calculator
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| Reply » Basic question on Training. |
here's how I would do it..
squats...1st warm up...bar only 20 reps.
2nd add 50 pounds to the bar...for a total of 95 pounds. 20 reps
3rd add 20 pounds to the bar for a total of 115 lbs...15 reps
4th add 20 pounds for a total of 135 pounds..15 reps
now my breaks in between sets become longer about 1 1/2 mins.-2mins. on the above sets I would take 1 mins.
working sets...1st set add 50 pounds to 135 pounds above for a total of 185 pounds...12 reps
2nd add 20 pounds for a total of 205 lbs. 10-12 reps
3rd add 20 pounds for a total of 225 lbs.8-10 reps.
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| Reply » Basic question on Training. |
it really depends on how you want to lift. Most members on this board prefer a power lifting style in which case 8-10 reps is like cardio for us lol. if your wondering about a bench warmup, i usually just stretch for a while, warmup with 135 for 15 reps. ill do that twice then throw on my workload. rather than pyramid up in the actually workout ill aim for a weight and a certain number of reps for my workout, if i can hit those, then ill increase the weight by 5 pounds for the next time i hit that lift. its progressive overload, and you'll find you'll get alot stronger that way. if your doing sets of 8-10 with 225 try going up to around 240 or 245 and aiming for lower reps....see how you like it
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| Reply » Basic question on Training. |
warm ups are key IMO, wakes up the CNS and can actually help youir working sets.
But someone who squats 405 for sets of 5 is going to need more warmups than a 200lbs squat.
For me--squat and deadlifts take me a while to warm up becuase i play it safe--considering i tore my hamstring before.
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Basic question on Training.