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

[pwr_machine]

I would say that 5 sets of three is less volume, but with heavier weight its definitely more work. Those last two reps (in 5 reps) at a lighter weight wont increase your strength at all. As far as the speed, I simply push as hard as I can without getting jerky.

Volume describes the total amount of weight lifted in a workout session. Volume is also described as the total number of repetitions with various loads in a training session.

What about this idea? There clearly are phases of training...hypertrophy, strength, and peaking. Research has documented on hundreds of occasions that the use of each phase is the most efficient way to increase strength. And the 5 rep range is definately associated with the strength phase. So, how can the last 2 reps (in 5 reps) not increase your strength? I'm confused.

 

[anabolicmd]

Volume describes the total amount of weight lifted in a workout session. Volume is also described as the total number of repetitions with various loads in a training session.

What about this idea? There clearly are phases of training...hypertrophy, strength, and peaking. Research has documented on hundreds of occasions that the use of each phase is the most efficient way to increase strength. And the 5 rep range is definately associated with the strength phase. So, how can the last 2 reps (in 5 reps) not increase your strength? I'm confused.

I agree with you in regards to the phases of training. I remember that the olympic lifters called them blue, yellow or some other colors. And sets of five do have their place, I would say at the biginning phase when you are trying to build a solid base. The rep schemes decrease from there. So I would say that sets of five are a good way to start a training cycle, and build to lower reps and heavier weights. Also, sets of five are limited to more simple excercises, and not more complex movements. I mean, its reasonable to do sets of five in the bench but not in the clean.

 

[pwr_machine]

I agree with you in regards to the phases of training. I remember that the olympic lifters called them blue, yellow or some other colors. And sets of five do have their place, I would say at the biginning phase when you are trying to build a solid base. The rep schemes decrease from there. So I would say that sets of five are a good way to start a training cycle, and build to lower reps and heavier weights. Also, sets of five are limited to more simple excercises, and not more complex movements. I mean, its reasonable to do sets of five in the bench but not in the clean.

For strength training, greater than 5 reps at the start of a training cycle is extremely important. It's an important factor for hypertrophy. Hypertrophy = increased muslce mass = increased strength.

For power training, you could definately get by with more explosive movements for less than 5 reps per set. However, I disagree with the statement that it's not reasonable to do sets of 5 in the clean. I'm a certified USA Weightlifting Club Coach. Training cycles published by the USA Weightlifting Federation located in Colorado Springs, CO, include 5 rep sets.

 

[pwr_machine]

I would say that 5 sets of three is less volume, but with heavier weight its definitely more work.

Also, by definition, is 5 sets of 3 less volume? Number of sets x number of reps x weight lifted per repetition= volume. If less reps allow you to use more weight, then how can this be calculated as less volume?

 

[toilet hamster]

If you do this every workout you would quickly hit a sticking point (Single-Factor theory).

 

[pwr_machine]

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 was enjoying the debate.

 

[BodybuildingUniverse]

I just cant take training advice from a guy that has "gay...big penis" in his sig. Sorry.

 

[JOKER47]

that's because your using a heavier load, but what if you were using the same load in both, see what I mean?

You'll have all this lactic acid in your msucles as well from high reps. And the pump, which I find interferes with form.

I'm lost.

Why would I do sets of 3 with a weight I can do 10 reps with?

How can I do sets of 10 with a weight I can only get 3 reps with?

Examples don't fit.....



Joker

 

[coolcolj]

I'm lost.

Why would I do sets of 3 with a weight I can do 10 reps with?

How can I do sets of 10 with a weight I can only get 3 reps with?

Examples don't fit.....



Joker

Your doing Westside and you don't know the answer to this?!
I didn't say to do 10 reps with a weight you could 3 times

compenstatory accleration training - that's why.

 

[JOKER47]

Your doing Westside and you don't know the answer to this?!
I didn't say to do 10 reps with a weight you could 3 times

compenstatory accleration training - that's why.

You said:

that's because your using a heavier load, but what if you were using the same load in both,

That sounded to me like you were talking about the difference between using the same weight for either 10 reps or 3 reps. That didn't make sense to me.

If you are talking about speed work, where the weight is lower, but the reps are still low, then ok. But otherwise, the statement didn't make sense to me.

Joker