Confused about sets and reps. Need Help.

[the nature boy]

Ok,

I've been working out for a while now but I still have some lingering questions, and it seems like everyone has their own opinion. I want to hear what you guys think. So here goes....

Say my workout on monday consists of

flat bench barbell 3 sets of 10 reps
incline dumbell 3X10
fly's 3X10

Barbell curl 3X10
hammer curl 3X10
preacher curl 3X10 (If I'm lucky)



on the flat bench lets assume I can do 225 for 10 reps max. Here's my question:
Should I be doing my 3 sets like this?
135 X 10
225 X 10
225 X how many I can do

or

Should I do:
135 X 10
185 x 10
225 X 10

I've seen people do 3 sets where only the last set was to failure. Why would you do this?

Also, how many sets should a person do to failure? Is there such a thing as doing too many sets to failure?

Is it recommended to go down in weight on your last set? Example:
135 x 10
255 x 8 (I'm totally spent at this point)
185 x for as many times as possible

Also, is there any benefit in pyramiding weight and reps? How many sets? Do you go to failure after the first warmup set(s)?

I'm sorry for all these questions, but lately I'm questioning why people's routines. I'll see guys routines in magazines but they don't list poundages and they talk about going to failure for every set. I need your help please!!!

 

[blood_drinker]

After your warmups your reps should NEVER go over 4-6. My opinion is that the rest is just fatigue inducing useless sets. A fatigued muscle is a weak muscle, and you want to overload it so it will adapt, not fill it with lactic acid.

You should only go to positive failure. Dont go THE EXTRA REP if you cannot do it by yourself. If you cant do 4-6 by yourself (maybe with minimum help on 6th) then its too heavy. Too light? Then go heavier. 4 reps should be feasible, and sixth you barely get done.

 

[blood_drinker]

Pyramidding is useless IMO. Warmup properly, and then do 3 sets for 4-6 reps on bench, 2 sets incline db press 4-6, 2 sets inclnie weighted dips 4-6 as well. PM if you dont know how to warmup (i forget to check threads)

 

[the nature boy]

Thanks man, I appreciate the input. Anyone else?

 

[dieseltwin]

Low-rep sets (3-6) with long rests are better for building strength and create lots of testosterone, and high-rep sets (8-10) with little rest are better at building muscle and stimulate a lot of GH. The best way to get the best of both training methods is with descending pyramids. (Lowering reps while going up in weight, then back down) Also, if you are cutting, then you shouldn't really go beyond positive failure because it may cause overtraining. Otherwise, fructose_drinker is entirely wrong, because if you are trying to grow, the eccentric (lowering) part of the rep is the only part that stimulates muscle growth. Eccentric failure is key.

-a

 

[Heather Darling]

Dieseltwin's idea of pyramiding up in weight and down in reps is great for putting on size. I also agree with going past failure, maybe not negatives, but definitely needing some type of help on the last rep. If you're not pushing past your limits you're not going to stimulate muscle growth.

 

[Imnotdutch]

This is interesting......I used to go past failure as you describe and got nowhere. Now I try to leave a rep or half rep in me and my body is loving it. I'm certainly getting stronger.....and thickening up (I get alot of comments on that).

For the original poster......dont read too much into those routines posted in muscle mags. Those guys are taking some serious chemical enhancement and have been at it for many years. Just find what works for you.

Dieseltwin's idea of pyramiding up in weight and down in reps is great for putting on size. I also agree with going past failure, maybe not negatives, but definitely needing some type of help on the last rep. If you're not pushing past your limits you're not going to stimulate muscle growth.

 

[Heather Darling]

Imnotdutch got it exactly right when he said do what works for you.

 

[the nature boy]

Thanks for the help people, I'll try mixing it up with what you guys mentioned.

 

[Mjollnir]

Strange, but my experience is exactly the opposite: pyramiding with decreasing weight and increasing reps has gotten my stronger at a steady, predictable pace better than anything else.

The results are especially evident in the lat pull, and this works in very well if using a HIIT training protocol. It helped me go (during my heavy, low rep month) to 8 pure-form reps at 260, and I weight 215.

Woo-hoo! YMMV.