Yesterday I mentioned that once Mike Mentzer retired from bodybuilding and began training drug-free bodybuilders, he got rid of forced and negative reps. They were too demanding, creating way too much damage… [Read more…]
Sets, Reps, and Muscle-Size Success
Q: I have a 4X question. Let’s use incline dumbbell presses as an example. I do the first 3 sets of 10 reps with 60 pounds. On the 3rd set, I hit the 10th rep, but it isn’t easy. After 30 seconds rest I do my 4th set, but I can only get 5 or 6 reps. Is it better to keep pushing with the 60s until I hit 10 reps on all 4 sets, or should I drop the weight to 55 pounds for all 4 sets, increase the reps to 12 and try that for a few weeks? Any thoughts?
A: We prefer 10,10,10,6, striving to get more reps on that last set at each workout. For most muscle groups, 10 reps seems to be ideal for getting BOTH power and density size effects in the key 2A growth fibers. But there is a place for 4×12 sequences, as you’ll see… [Read more…]
What are the numbers that are listed to the right of the exercises in your e-books? If it say 2 x 7-10, do I do the X Reps at the end of the second set, or should I do them on all sets? How long should I wait between sets? I also noticed that there are parenthesis around some numbers. What does that mean?
A: The numbers to the right of the sets make up the rep range you should achieve on each set. For example, if it says 2 x 7-9, you should do two sets and get seven to nine full reps on each set. You should only do X Reps on the last set (set number 2 in this case), and you’ll probably only be able to get about four to six of those power partials. You should rest about 2 to 3 minutes between compound (midrange) exercise sets. New studies suggest that three minutes is about right for most compound exercises in order for the muscle to once again generate maximum force output. You’ll probably do best with about two minutes of rest on isolation moves, depending on your conditioning.
The () around a number is the drop set rep range, which is usually included on isolation exercises like concentration curls. For example, if it says 2 x 7(5), on each set you should get about seven reps on the first set, reduce the poundage enough so that you get five more reps without rest. Now you rest for about 2 minutes and do it again. That’s two drop sets.