Nothing but triples for strength. Anything over 3 reps=warmup

[anabolicmd]

Thats right, I said it, I never go above three reps on my work sets. Ill go up to five for my warmup sets, but once I get to about 70% of my max, its triples, then doubles to 90% 95% or more. Constant overload, constant gains. I dont bother with work sets in the high rep range, if I want to do cardio, I do cardio. To each his own but I think this type of workload/rep scheme should make up the bulk of anyones training. It basically cuts away the least productive part of most workouts, and intensifies the most productive which is of course the heavyweight/low rep area. I cant wait to shoot down most if not all of the arguments for higher rep weight training. I would love it if anyone would care to debate me on that. I especially cant wait for the "high reps shock your system into growing" argument.

PS I am sorry if this comes across as arrogant or rude, it probably does but I feel there is so much bad training going on that I feel like putting my foot down in the name of common sense. Karma for all good responses.

 

[IronLion]

you should read the westside sticky.....why not 1 rep maxes every week

 

[fastgain]

DC is higher rep training and it works great.

 

[gonelifting]

How long can you continue with this type of training? Won`t you overtrain quickly on this? You`re almost maxing every workout. Do you vary anything?

I agree with the logic, but for how long?

 

[Chris Benoit]

I think the same is true for me. I see the best gains in strength when doing 1-3 reps. For me, even 5 reps feels like it is more endurance than pure strength. But I'm assuming you don't go to failure? And you don't train each lift more than once a week? Also do you vary your lifts frequently?

 

[spatts]

I do all 1 and 3 rep maxes...anyone here who does Westside does. Sorry to shoot you down, but your training isn't the least bit shocking.

You really should spend more time in this forum before you go putting your foot down. This is old news in "these parts." Save it for the Muscle and Fitness Editorial.

 

[Thaibox]

You really should spend more time in this forum before you go putting your foot down. This is old news in "these parts." Save it for the Muscle and Fitness Editorial.

 

[slobberknocker]

I usually only max on DL. I've been doing 3's on bench and skwat lately. In the past, I've had good results with 5's.

 

[endpoint]

Havent done over 3 reps for a while.

wave volume and percentages over the weeks, peak then drop back down

 

[SAGAT]

i've switched from 5's to 3's about 2 weeks ago. i shit you not i've been seeing gains (strength AND size) almost from the get go. i won't be able to keep this up year-round though.