working on a new routine

[ExtraMile]

the reason that i have heard and i can think of are these

with more than one set with the top weight you can progress not just in weight and reps but also in density, total volume and stuff like that

with lots of sets with the heavy weight it allows your CNS to get more adapt to handling the heavy weight

better for neurological adaption

helps develop form with heavy weight better than if you were just lifting it for one set a week

some people find it more fun as they can do lots of sets of deadlifts or whatever rather than just one then moving on to the next exercise

 

[miked8c]

Jdid, whats your height and BW.

 

[JDid23]

I am about 5'9 and weigh 160-165.

 

[miked8c]

Solid man, you look like more. I was wondering why your back is hella more defined then mine.

 

[Andalite]

So can someone explain to me this multiple sets of heavy weight and why I should do it and what does it do exactly? INstead of going to a top set? I feel this would be good for deada and squats since it seems like you would work on quality and not just 1 heavy set every workout. I like the idea of it just dont understand why or what it does

EM has described it best (really, his explanation is REALLY good) but I want to add something.

Think of it like this:

One Set with heavy weight < many sets with heavy weight = less muscle imbalance = less chances of injury = quality reps = better progress

And these sets do not have to be static like what Josh did. You can wave them..whatever. the point is you have more than 1 work set.

 

[JDid23]

EM has described it best (really, his explanation is REALLY good) but I want to add something.

Think of it like this:

One Set with heavy weight < many sets with heavy weight = less muscle imbalance = less chances of injury = quality reps = better progress

And these sets do not have to be static like what Josh did. You can wave them..whatever. the point is you have more than 1 work set.

yep good shit ^

 

[JDid23]

Solid man, you look like more. I was wondering why your back is hella more defined then mine.

thanks a lot bro! I definitely don't want to gain too much weight since i like the lean look, even if that means sacrificing a bit off my lifts. I would honestly be fine DLing 405, squatting 315, and benching 225 about 1 year from now if i like the way my body looks.

Having said that, goals change so i never know what i might want to do next. Going to keep having fun i guess

 

[the.gladiator1987]

So what % should you start out with for your first week at your top set? Should they be to failure or near failure?

 

[Andalite]

So what % should you start out with for your first week at your top set? Should they be to failure or near failure?

It depends.

It should generally be a waved load.

So:

Week 1: High Volume
Week 2: Medium Volume
Week 3: Very High Volume
Week 4: Low Volume

The intensity should roughly be in the 90%+ range or at the very very lowest 85% but that is REALLY pushing it.

If you want I can give a more detailed response.....but it will involve numbers and what not and most of my training is 70% thinking on my feet so I will have to show possible scenarios, etc so if you really want, I can give you a proper detailed response but it will be a long read...

 

[JDid23]

Bench Day


Bench
45x10
95x5
115x3
140x6- PR 4x6
140x6
140x6
140x6
140x3 1/2

DB Row
35 lb DB x 8
50 lb DB x 8 (per arm)- PR 3x8
50 lb DB x 8
50 lb DB x 8

DB Bench
50 lb DBs x 8
50 lb DBs x 7

Seated Calves
45 x 10 (4 second + pause at bottom on all reps)
45x10

Dips (for chest)
6
6
4 1/2 (i think)


Comments: Bench went real well. On the 4th set, the 4th rep felt really hard, but i kept really good form and nailed the next 2 reps. DB Rows were fairly easy, and if my back wasn't so sore from high volume deads i would have done more. BB Bench took so much out of me that DB Bench went terribly. Calves were just to break between dips and bench, but dips were hella hard today. COuld have done more on first 2 sets, but didn't want to. going out to play soccer soon