Have you ever used a personal trainer?

[ToxSocks]

Originally Posted by SupDock

This is again correct. The question of 10 reps to failure or 20 reps to failure is a good one. I tend to shoot for the 10-12 rep range. I start heavy based on my previous performance, and decrease the weight with each set shooting for failure in the 10-12 rep range

I like 10-12 reps because it takes less time, and technically your rest period should be shorter too.

I like 8-10 reps. Mental thing i guess.

6 Reps always feels like too little, even if i need help getting the bar back on the rack.

I'm only a fan of 12+ reps if im doing dumbbell exercises. But if im doing Barbell i'm always aiming for that middle ground sweet spot.

[SupDock]

Originally Posted by Detoxing

I like 8-10 reps. Mental thing i guess.

6 Reps always feels like too little, even if i need help getting the bar back on the rack.

I'm only a fan of 12+ reps if im doing dumbbell exercises. But if im doing Barbell i'm always aiming for that middle ground sweet spot.

That’s why I love going to failure. Because you know you worked it hard enough. Technically within 1-2 reps of failure is as good, with a little better recovery.


This is based on the current data I know of at least.

[ToxSocks]

Originally Posted by SupDock

That’s why I love going to failure. Because you know you worked it hard enough. Technically within 1-2 reps of failure is as good, with a little better recovery.


This is based on the current data I know of at least.

Nothing like going to failure and then realize your spotter is over there flexing in the mirror..."hey a little help here?!?!?!"

[stevieray]

Originally Posted by SupDock

I start heavy based on my previous performance, and decrease the weight with each set shooting for failure in the 10-12 rep range

Interesting.

I do the same, but increase the weight between reps.

[SupDock]

Originally Posted by stevieray

Interesting.

I do the same, but increase the weight between reps.

I go down so I can keep my reps in the 10-12 range. Otherwise my last set would only be a couple reps. You want “time under tension” which is why the number of reps matter. If you go to failure, you will generally struggle to hit the same reps with the same weight on the next set. That is why I drop the weight.

There is definitely more than one way to have success though. I am not really trying to hit a personal record.





A fascinating transition for me, was when I was getting closer to my goal weight, I had to increase my calories to keep up my performance while exercising. I had never had that experience. It was weird transitioning to needing to eat more.

[Bearcat]

Originally Posted by SupDock

I go down so I can keep my reps in the 10-12 range. Otherwise my last set would only be a couple reps. You want “time under tension” which is why the number of reps matter. If you go to failure, you will generally struggle to hit the same reps with the same weight on the next set. That is why I drop the weight.

There is definitely more than one way to have success though. I am not really trying to hit a personal record.

I'm playing with that some now, because I recently moved on from a more beginner full body routine to targeting muscle groups.... and I know the whole "to failure" is a debate and some think a couple less than failure is fine.

I don't tend to go to complete failure, but then it makes me wonder when I'm not needing to lighten up the weight towards the end (not that I don't feel like I've had a good workout, but still have some in the tank).

Then again... one more rep, a little more weight... forever.

[ToxSocks]

Originally Posted by Bearcat

I'm playing with that some now, because I recently moved on from a more beginner full body routine to targeting muscle groups.... and I know the whole "to failure" is a debate and some think a couple less than failure is fine.

I don't tend to go to complete failure, but then it makes me wonder when I'm not needing to lighten up the weight towards the end (not that I don't feel like I've had a good workout, but still have some in the tank).

Then again... one more rep, a little more weight... forever.

Well, if it's Bench Press we're talking about, there's no going to failure w/o a spotter. So in a lot of instances going to failure isn't even an option therefore a rep or two short of failure is the best you're going to do.

And i sure AF ain't going to failure with any rep that involves weights being lifted over my head. So things like Dumbbell shoulder presses will always be a few reps short of failure.

Bicep curls, chair dips etc are all "failure-fair-game".

[Bearcat]

Originally Posted by Detoxing

Well, if it's Bench Press we're talking about, there's no going to failure w/o a spotter. So in a lot of instances going to failure isn't even an option therefore a rep or two short of failure is the best you're going to do.

And i sure AF ain't going to failure with any rep that involves weights being lifted over my head. So things like Dumbbell shoulder presses will always be a few reps short of failure.

Bicep curls, chair dips etc are all "failure-fair-game".

I didn't have a lot in terms of free weights, but can do most anything with the cable/rack setup. I can bench from it, which gives full range of motion. It's not like a Smith machine, so you still have to stabilize the weight, and I probably can't kill myself if I do go to failure.

The physics of it probably isn't exactly the same... the weight isn't 1:1 (it's fairly close though) and you don't have that initial stabilizing and moving the weight forward, but it's pretty damn close.

It's nice for things like shoulder press and triceps extensions, too.

I still mix in dumbbell press and behind the head dumbbell extensions and such... I have found those help even more with stabilizing weight and of course have more range for the former without a bar across your chest.

[Bearcat]

Originally Posted by SupDock

A fascinating transition for me, was when I was getting closer to my goal weight, I had to increase my calories to keep up my performance while exercising. I had never had that experience. It was weird transitioning to needing to eat more.

Interesting.... that's basically the reason I don't count calories now. Until I plateau for a while, I'm sure I could eat more and not gain any gut, but as long as the workouts are improving, I'm not all that worried about it.

And it's good motivation to lift, being able to eat more.

[stevieray]

Originally Posted by SupDock

I go down so I can keep my reps in the 10-12 range. Otherwise my last set would only be a couple reps. You want “time under tension” which is why the number of reps matter. If you go to failure, you will generally struggle to hit the same reps with the same weight on the next set. That is why I drop the weight.

There is definitely more than one way to have success though. I am not really trying to hit a personal record.





A fascinating transition for me, was when I was getting closer to my goal weight, I had to increase my calories to keep up my performance while exercising. I had never had that experience. It was weird transitioning to needing to eat more.

Ya, that was the trippy part. You lose weight first then add muscle, and most of your gains are in the first two years. I was drinking protein shakes and losing weight(fat)

It's been a good system for me. On that third set when I can start going past 10-12 reps is when I jump everything up ten pounds, and that third set becomes a bitch all over again.

That said, I'm gonna try your method. It's always good to switch up your routine from time to time.