Like what is the threshold?
If you were to have only one set to grind out as many reps as possible when lifting, after which number would it just make sense to increase the weight?
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08-31-2023, 10:56 AM #1
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08-31-2023, 11:02 AM #2
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08-31-2023, 11:04 AM #3
For me, if I can rep up to 15 reps without too much of a struggle, then it's time to increase the weight.
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08-31-2023, 05:43 PM #4
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08-31-2023, 06:03 PM #5
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08-31-2023, 06:09 PM #6
10 reps.
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08-31-2023, 06:11 PM #7
According to the nerds. You make the most amount of hypertrophy gains in a 5-30 rep range. Most high level lifters will agree ideal hypertrophy ranges are from 8-12 reps. However different people/muscle groups respond differently. For back I prefer 8-12 reps. For chest 15-20 reps. For delts 20-30 reps. For biceps 8-10 reps. For triceps 15-20 reps.
I also prefer to train to failure. Not any missed reps mind you but to the point where I know I can't do another rep without break form/cheating the weight.
I know the nerds claim stopping with 2 or 3 reps 'in reserve' works just as good. But the problem is if you are training consistently and are getting stronger. Its hard to know if you have 2 or 3 reps left in the tank.
So I rep it out until I don't have anymore left in the tank. I'd say most of the 'jacked' brahs I've worked out with do the same. Absolutely nobody I know IRL is leaving reps in reserve. Especially on their final set on an exercise.
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08-31-2023, 06:48 PM #8
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09-01-2023, 01:29 AM #9
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09-01-2023, 02:06 AM #10
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09-01-2023, 02:15 AM #11
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09-01-2023, 08:32 AM #12
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I do 5 reps for 3 sets. I am looking for strength gains.
The next work out i lower the weight to about 70-75% and do 8 reps for 3 sets.
next work out I go to about 80-85% for 6 reps for 3 sets.
Then add 5 lbs or so to the 5 rep sets for the next workout. Then repeat the process.
Everything gradually increases with this set up and I dont kill myself going heavy all the time."To be a warrior is not a simple matter of wishing to be one. It is rather an endless struggle that will go on to the very last moment of our lives. Nobody is born a warrior, in exactly the same way that nobody is born an average man. We make ourselves into one or the other."-- Carlos Castaneda
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09-01-2023, 08:43 AM #13
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09-01-2023, 08:44 AM #14
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09-01-2023, 08:44 AM #15
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09-01-2023, 09:00 AM #16
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09-01-2023, 09:10 AM #17
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If I can do more than 12, up it.
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09-01-2023, 09:23 AM #18
The big 3 lifts, i like sets of 6-7, 8 tops, if I get 8 i add weight. Stuff where contraction is more important like curls or tri's or lat pulldowns, i like 8, so i'll add weight if i go over 8. I rarely do sets of 10. Not saying it's optimal, it's just what i do.
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09-01-2023, 09:24 AM #19
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09-01-2023, 10:35 AM #20
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