Working Sets...Training for stamina and strength!

[mtricks001]

Anyone over the age of 35 will probably relate to this...Sore elbows and wrists??....The problem is that for the men; We have too much pride and want a show of strength..We tend to want to lift super heavy for 1 to 6 reps, when in fact we dont have to...I would suggest training where all sets are done with reps no lowerer than 10...Work w/ mod to heavy enough weight that by the time you reach the 10th rep you are about to fail..Example of this is my chest routine..I start w/ 180 for 10, then 210 for 10, 225 for 10, 250 for 10, lastly 270 for 10...My goal is to maintain constant overall stength and stamina through my workout...Believe it or not I do 8 different chest exercises for chest and for bodyparts, that is the least amount of exercises...I've conditioned myself so that I feel as though I can do it all again when I am done..Doing this type of routine gives me less stress on the joints, but it really pumps the blood into the specific muscle...Dont show off , just work out..You WILL be strong enough, trust me on that!!...Give me a holler if you want some more tips..Peace

[...Kennedy]

Originally Posted by mtricks001

Give me a holler if you want some more tips..Peace

Sure, lay em on us please...

[dkemano42]

Hey man,

Most of my sets are around the 10 to 12 range on most exercises. I do however only do 8 on deads. Every 3rd week I have a few lifts where I lift a few sets heavier and do 6 to 8 on some stuff, but in general its the hypertrophy rep range for me.

DK

[mtricks001]

Originally Posted by dkemano42

Hey man,

Most of my sets are around the 10 to 12 range on most exercises. I do however only do 8 on deads. Every 3rd week I have a few lifts where I lift a few sets heavier and do 6 to 8 on some stuff, but in general its the hypertrophy rep range for me.

DK

Are the s rep ranges or the amount of sets that u do??

[mtricks001]

Originally Posted by ...Kennedy

Sure, lay em on us please...

If u are tryin to get past the plateau add 2.5lbs to weights..Do this for bench press and any exercises having to do w/ the barbell; Deadlifts, military, etc..Try to do the same reps that u usually do..Since u dont see the 2.5's, your mind will tell u that u are lifting the same weight. Do this untill all reps are easy..Then change those 2.5's to 5lbs...U will be stronger and have muscle stamina also...I do this and It works!!...Peace

[Minotaur]

My chiro, who is a sports specialist has been hounding me for the longest time to stop pushing myself for power-type weights and reps. It's a hard habit to break, but if I don't want to put his kids through college via my insurance, maybe I should take his advice.

I've always gone for 6-8 reps, but I find myself in his office for things unrelated to my back itself... shoulders, elbows, hips, neck. And I don't think my form is poor, I just think it's about time I changed my lifting outlook. I'm not 25 anymore.

To that end I'm going to have to consciously force myself to go lighter weight and higher reps, maybe 10-12 instead of 4, 6, or 8 for as many sets as I've done, usually 9-12 total for a muscle group.

[Nikonguy]

Great tips! You should post these in the O-35 section instead of the O-35 misc. Hey, I see you are one town over from me.

[mtricks001]

Yeah..High reps are the key..Ex: If you rep 275 for 10reps..you can actually max about 340 or 350lbs, but why worry abiout the max when you know that your strength is sustainable...Most guys who only do 6-8 reps tend to lose stamina though the workout...Listen to the chiro...He's right..Peace...

[mtricks001]

I will..I will post some tips there..Yeah, I workout at L.A. Fitness in Orange city...in the new plaza by the Lowes..