Strength Question... I know I should know the answer

[Snoop]

Lets say I'm doing 90s on flat dumbell press, 3 sets 8 reps. Now typically I would move up in weight after about a week and continue doing 3 sets 8 reps. My question is, What if I continued to do the 90s but moved up in reps (10) then move up to 12 then 14. ONce at 14 reps move back down to 10 reps and increase sets to 4. Would I be building around the same amount of strength as If i just moved up in weight?
Of course eventually I would move up in weight but just not as fast. I know it sounds confusing and possibly ignorant but in my years in lifting I've never heard of it done like this.

 

[MadCow1]

Any way that you can systematically increase work capacity will generally lead you in the right direction.

The only problem I really see is that you are venturing into rep ranges that are outside the normal parameters and getting close to high/more aerobic rep ranges. This will probably detract as there is a reason people don't progress much with 12 and 14 reps. You could apply your strategy and begin with 4x5 reps and work up to 8 reps per set which would probably yield better results for mass/strength gain. I've been successful starting with 5 sets of triples (relatively easy) and adding a rep to each set or sometimes to the first 3 sets one week and the last 2 the next. I took it up to 5 reps and then upped the weight and began again. Worked okay.

The reason that most people manipulate the amount of weight lifted and keep the sets/reps the same is that they are frequently working off a % of 1RMax. It is easy to quantify and move total volume up by manipulating the weight variable which also keeps the focus on increasing your potential 1RM and maximum strength. I think it's more effective to do it this way with a set/rep scheme applicable to your goal.

 

[Vageta]

This is definately not them most efficient way to build strength. If you want to build strength consitently then you need to keep your rep range low and add weight whenver you can. The method you are asking about would be good for hypertrophy but you won't see strength gains as fast as if you trained specifically for it.

If you want strength I'd suggest dropping your reps to no more than 6 and even lower if you really want to train for strength. If you can do 90 for 8 reps then go up to 95 and go for 5-6. When you can get 3 sets of 5-6 then go up to 100 and repeat the process only adding weight when you meet the set number of reps.

Personally I train with 6 reps as my target on my heavy compound exercises and no more than 8 on the others. Once I hit my target 6 reps for more than 2 sets I add weight. Usually the next week I can only do 4-5 max even on my first set but this is the perfect range for strength gains. If you want to gain muscle and strength then the best tactic is to shoot for about 5-6 reps but do more sets in total to get the pump. Instead of doing 3 sets of 12, do 6 sets of 6. You get the best of both worlds.

 

[projection]

I agree, I train heaviest in the 6-8 rep range 3 sets, then try to progressively add poundage weekly or bi-weekly even if its the 2 1/2lb plates laying around.

 

[plug1]

What they said....

 

[Snoop]

Thanx for the replies. I'm gunna try to incorporate some of those suggestions into my routine. I've been working out so long for appearance, Now i say fuck all that I wanna be strong as a mule.