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Thread: 5x5 vs. 12,10,8,6 vs. 10,8,6,4
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11-29-2010, 07:27 AM #61
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11-29-2010, 07:38 AM #62
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This. When cutting, it's best to use heavy weight/low reps because since you're at a caloric deficit, it's gonna be hard to keep gaining strength, if at all. So keeping low reps and heavy weight will help keep that strength and muscle that you already gained. Correct me if I'm wrong.
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11-29-2010, 09:47 AM #63
2-6 rep sets for strength and mass; 7-12 rep sets for size and aesthetics.
Pretty simple, bro.BW: 181 lbs.
Raw PRs:
Squat: 305 lbs. x5
Bench Press: 185 lbs. x5
Deadlift (Conventional): 345 lbs. x5
Overhead Press: 130 lbs. x5
Power Clean: 200 lbs. x5
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11-29-2010, 10:45 AM #64
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ah i see. yeah u guys have the chillin health care plan... im from New York and if u dont have health insurance, you better have a fat pocket full of cash.. that's terrible tho the girl must have been in such pain :/ . . can u not pay for lets say an MRI? like is it mandatory that the government takes care of the bills or can independantly wealthy people just straight up take care of medical expenses... pretty interesting
no question about successfully completing tomorrow bro... you ARE GOING TO DO IT what does it look like tho ie: 10x200, 8x215, 6x230, 4x250? or 10X200, 8X230, 6X250, 4X225 ... i may sound like a dummy but pyramids are triangle shaped im just trying to get the gist of whether this routine goes up in weight and then back down or just from lower to higher weight... plz explain thanks
sick advice... but now lemme flip the concept.. what about slow controlled working sets. IE: i did the smolov jr chest for strength (not mass) and each set i was focusing on form and slow speed reps... i get the physics principle but pause reps and slow reps also are effective... what say you on that my friend? assuming the same as most of the other workout principles, switching between high rep low rep explosive and controlled reps is prob the best.. lemme know ur thoughts dude
right i find myself dripping sweat when intensely working out.. don't necessarily need to be doing lots and lots just cranking **** out. i feel like there will never be one answer. thanks for ur feed
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11-29-2010, 10:53 AM #65
1 star thread
Who was this love of yours?
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11-29-2010, 10:59 AM #66
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11-29-2010, 11:02 AM #67
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good generalization, agreed.
also agreed
and agreed on this too..
ok ladies and gentlemen
according to the masses:
(this is as averaged out i can get from all the poster's opinions)
CUTTING: Higher Weight -- 4-8 reps
BULKING: Medium to High Weight -- 6-12 reps
StRENGTH: Highest Weight -- 2-6 reps
its funny because before this thread i swear i thought that higher reps were optimal for cutting... glad to have ironed this out.. regardless, WE ALL NEED TO TURN THE F-ING INTENSITY UP 5 NOTCHES
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11-29-2010, 11:05 AM #68
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11-29-2010, 12:31 PM #69
To Jeremy:
Thanks for the encouragement, about to go to the gym and knock that out in just a few minutes.
At 255, here's how my pyramid looks.
135 X 10 (warmup)
155 X 10 (first set of pyramind, works like a second warmup, rest 2 min)
180 X 8 (70% of max - rest 2 min)
205 X 6 (80% of max - rest 4 min)
230 X 4+ (90% of max) do as many as you can on this.
So, just look at a chart to calculate your %'s, and you're all set. If done correctly, you will have enough strength to do a few more reps on the first 3 sets, but don't do them. Essentially this workout is designed around working up to that last set and going maximum effort until failure. If you have a spotter (and your joints are feeling up to it) do a few forced reps and/or negatives with that heaviest weight. Give this a workout a try, it got me through a very frustrating plateau and is still working.
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11-29-2010, 12:42 PM #70
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11-29-2010, 01:01 PM #71
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word bro my chest/back day is today and im gonna do some pyramid work as well i was just confused with the actual name... because i hear pyramid and think about those big triangle stone buildings in egypt... lol so i assumed pyramid meant low higher highest higher low, ya know what im sayin? i would assume that incremental increases to the highest weight would be "ramping" but who cares i do just this already and im happy with it. hit those weights hard today bro... repped
yo as much as your statement is true... stimulus isn't as effective if u keep doing the same thing... say u plateau at 245 on the bench... and u can do this over and over but cant get the weight up higher... well its time to add in a different exercise, to "stimulate" other muscle fibers and encourage growth... a long distance biker like lance armstrong will burn X amount of calories the first time he rides 100 miles.... but if u ride 100 miles over and over again your body isn't as stimulated, thus resulting in higher efficiency but less calories burnt. same thing with muscle growth.
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07-13-2018, 12:35 PM #72
Could you please write how you planned the cycle 10-8-6-4 how many % against 1RM or 4RM. I want to start the same cycle and I plan to start from 90%of my 4reps max. 60kg-10 reps, 70kg-8reps, 80kg-6reps, 90kg-4 reps, next week I will add 5kg to last set and 1,2,3 set accordingly or only 2,5kg. DO you think it is a good idea? What was your plan?
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07-13-2018, 12:55 PM #73
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Check dates of threads before bumping - this is from 2010
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