How hard should I try on last lift?

[thin]

Okay I lift in sets of 8 reps I do 3 or four sets, I try to set it up so the last set is really hard to do (so if the first one is to easy or hard I change the weight for the 2nd.)

For example, when I’m doing curls I’ll do like 25 lbs (don’t laugh I am working on it!) but the last 2 or thre lifts it’s REALLY hard. So here is my question. Is it a good idea to “force” the last lifts? I can, in fact, do them it’s just like they are in slow motion.. it might take me about 20 sec to do the last one. Is this bad, or will it help me to get stronger so I can get back up to 30 lbs?

Also, when is the diference in lifting fast and lifting slow? Is there a benefit to going faster. I remember reading someing about doing “burts” what is the effect on the size of shape of the muscle when you lift quickly instead of slowly?

One other question: what is the name of that thing that you sit on and push down on the bars? Like you put your arms on these bars about as high as your arm-pits then push down? How much weight do you guys do on that thing? Is 100 lbs good? I can tell it works my back, and maybe my arms and neck a little but I don't know what it is!

(I looked on this: http://www.exrx.net/WeightExercises site but could not find it...)

-Susan

 

[alexiarenee]

1) Yes, the last rep should be difficult............it's ok if it take syou a while to complete..just USE GOOD FORM!!!
You know those men that struggle on the last rep soo much that they swing thier whole body around! Bad!
2) Going slower is better. Try having an even speed the whole way through the rep. The eccentric phase (the "down" part) of the rep is important. Maybe up for 3 sec, down for 3 sec......
3)It's a seated dip machine. Works your triceps.

 

[alexiarenee]

An alt. to that machine that I like better would be just to do bodyweight dips off a bench

 

[Gladiola]

All sorts of training variations are great. Utilizing drop sets & slow negatives, etc. can lead to greater strength gains. Mix it up. Incorporate different elements when you hit a plateau & stop gaining strength.

Your muscle is 120% stronger on the eccentric contraction, so you get overall benefit going slow on the negative. You can chose not to recruit on the negative, but still lower the weight under CONTROL (don't just let gravity pull it down).

If you do a BURST on the concentric contraction, you are doing more of a POWER move (like a power clean, plyometrics, etc.). These are also good to incorporate in your training mix sometimes - just be sure you are always IN CONTROL of the weight - don't use momentum to swing it up - all muscle powering the weight quickly.

Plyometrics are great for sports specific training too (i.e. plyo military presses for basketball players, plyo jumps for volleyball or sprinting, etc.).

The last rep you do should be the last you can do with good form... using lousy form can get you injured at worst & at best, you're not working the muscle you're trying to work. Unless you have a spotter, then they can assist through your sticking point to help you complete the reps.

 

[KBgrl]

"curling 25lbs....try not laugh"

thats good you little FREAK! keep pumping my dear "bird"

 

[rez]

today i just didnt have the strength...
i did cable x-overs and did 4 sets started at the same weight as last week..but couldnt get the reps up only about 12 compared to last week's 15.
next went up and could only get 6 out so dropped and did 6 more. my last set i dropped again (back to where i started) and could only get out 8.

is this the right way to go about it..aim high, but drop set if u cant push out another one?

 

[thin]

Gladiola Wrote:
Your muscle is 120% stronger on the eccentric contraction, so you get overall benefit going slow on the negative. You can chose not to recruit on the negative, but still lower the weight under CONTROL (don't just let gravity pull it down).

This means lowering the weight slowly after I curl it up? I think I have been "messy" with my negatives...

If you do a BURST on the concentric contraction, you are doing more of a POWER move (like a power clean, plyometrics, etc.). These are also good to incorporate in your training mix sometimes - just be sure you are always IN CONTROL of the weight - don't use momentum to swing it up - all muscle powering the weight quickly.

Thanks! I'll watch out for just swinging the weight around. Thanks for the great answers... now I have to go look up some words...

 

[Daling]

after warming up.....

After my first couple of sets......knowing I'm all warmed up......I'll do next set and start off heavy.
ie; Bench incline warm up couple sets........next few.... up the weight till failure.....then I go to flat bench I start automatically at my highest weight and then work down till failure
I like to super set w/ back...less time consuming & it allows enough time to rest in between sets.