Just to clarify something

[Johnny Sinn]

For the longest time been doing powerlifting type training. So when I hear guys say they do 3 sets of 8 or 3 sets of whatever are you guys keeping the weight the same for all 3? Taking short breaks in between?

I need to try something new here and want to spark some muscle growth. I work my way up to one set of balls out. Maybe two.

So if I warm up should I stick with one weight and take short breaks. I shouldnt be able to achieve the 3rd set for eight reps? Once I do up the weight.

Sound right?

Maybe you guys can elaborate or throw some sets and rep schemes that I can use in my workouts.

Thanks

[T-MOS]

There are many different ways to do it.

Personally in general I will do a warm up set,
then increase the weight and go for 10 or 12, the last two being hard to get
next set I increase the weight again and go for 8-10 again last two should be difficult
next set I increase again and go for 6-8
If I want to try a max out set, I will put the heaviest weight on last and try for 1-2

If I can't get to a target rep number for that set, then I don't increase the next set, I will do the same weight again until I can get to the rep number I am shooting for

that's just the basics of how I do it.....

[Free Will]

There are many different ways to do it.

Personally in general I will do a warm up set,
then increase the weight and go for 10 or 12, the last two being hard to get
next set I increase the weight again and go for 8-10 again last two should be difficult
next set I increase again and go for 6-8
If I want to try a max out set, I will put the heaviest weight on last and try for 1-2

If I can't get to a target rep number for that set, then I don't increase the next set, I will do the same weight again until I can get to the rep number I am shooting for

that's just the basics of how I do it.....

yep thats a good way to do it but what ive found beneficial lately is this ...its pretty much opposite to T-mos but

1 warm up
i go to 80% to 100% max weight and push out 10 to 12
2nd set ..drop weight and push out 12 to 14
3rd set ..drop weight ..14 to 16 ...see where its going ? i mean this isnt for everyone but if you want to try different things then give it a go ...i have just started a 4 week training regime in this way and im almost 2 weeks into it and im noticing a difference ...but T-mos`s is good , this one is just different ...great burn ....good luck

[Johnny Sinn]

I need a ton of warm up sets first though. At least 5-6. I feel I actually do a lot more weight and man it just hurts if I dont warm up right.

[eatrainrest]

I need a ton of warm up sets first though. At least 5-6. I feel I actually do a lot more weight and man it just hurts if I dont warm up right.

5-6 is way to many. 2-3 max IMO. you shoudl try warming up 5-10 minuts LI folllowed by a light first set with 2 prep sets... if your not warmed up than your doing something wrong!

im fine with 5 minute warmup
1 very light repped warmup set
1 prep set of about 60-70% intensity
and depends on what im training for but thsi is where ill start my 100 percent intensity sets

[T-MOS]

I need a ton of warm up sets first though. At least 5-6. I feel I actually do a lot more weight and man it just hurts if I dont warm up right.

Yea, that would be my only concern with kelli's way. I want to make sure the muscles are VERY warmed up BEFORE going 80-100% max. But I can see where his routine can be good also depending on your goals. remember the higher the rep range, the less you are building muscle and the more you are working on endurance instead....

[eatrainrest]

Yea, that would be my only concern with kelli's way. I want to make sure the muscles are VERY warmed up BEFORE going 80-100% max. But I can see where his routine can be good also depending on your goals. remember the higher the rep range, the less you are building muscle and the more you are working on endurance instead....

yea generally speaking, but your gnna have to maximize those red fast twitch at times to avoid platuing. something liek this could work

4 reps max
4 reps max
12 reps max (confuse the body and hit diff muscle fibers at the end of every set)

[Johnny Sinn]

405 is a workout weight for me on bench for example. so just to get a good set I need to prime my cns. I can do one or two warmups and hit it but I won't get near the same reps.


I don't do a ton of reps just get used to the weight.

[Free Will]

5 to 6 warmups ? wow way to many , maybe do 2 warmups at a low weight with many reps ...say for bench do 40 to 60kg at 20 to 30 reps ....whatever your comfortable with to do 20+ reps for warmup .....and yea T-mos when i do 2 warmups before my 80 to 100% max thats what i do , i do 20 to 30 reps of a lighter weight and then im good to go .....

[Johnny Sinn]

There is no way I could do say 135 then 225 then jump to 405. It would tear my shoulders up.

So all points aside when you do like 3 sets of 8 the first two are relatively easy and the last you struggle? Short breaks keep the weight the same