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 Training Discussion Board
 HEAVIEST SET FIRST?
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| Author | Topic: HEAVIEST SET FIRST? | ||
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Amateur Bodybuilder 
Posts: 268 |
how many guys out there do this? i have read do 1-3 warmup sets and then do the heavy weight and the go down in weight from there..any guys do this? ------------------
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Amateur Bodybuilder
Posts: 79 |
I've done it. My theory is that if you're just pyramiding up in weight that those are, in effect, just heavy warm up sets. Only problem I've noticed is that if I'm not completely warmed up then I don't lift as well on the first few sets. Also the HIT guys do this so they should be able to answer any questions you may have. I think it's worth doing, but that's just my opinion. | ||
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Amateur Bodybuilder
Posts: 54 |
yup. i do this almost always, and yes it works just fine. Anything else is a waste of a set. I think it is best to warm up to about 90% of work set weight, using reps scheme from 6 down to 1 rep, so your last two or 3 warm ups are only a couple of reps or a sigle. This gets your tendons etc ready for the weight, but keeps you fresh and hence strong for the work set. A typical deadlift progression would be as follows. 135 by 6 220 by 4 315 by 2 405 by 1 450 by 1 work set 495 by 10 or whatever it is. Ok?...cheers, G. | ||
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Amateur Bodybuilder
Posts: 57 |
I agree that by doing a few warm-up sets and doing ur all-out set first is the way to go. Ive been doing HIT training for about a year now and I absolutley love it. I what I usually do is warm-up with about 40-50% of the max weight that Im going to use for about 15 reps. then I increase it to 60-70 % of the max weight, and I'll do about 10 reps of that. Depending how I feel (im im still a little stiff in the muscle Im working) I'll do another warmup set, but 3 warmups is the max for me. Once I feel ready, I do one set of the max weight possible for AT LEAST 6 reps! I never go under that b/c my goal is to add muscle and strength, not just strength. And with every workout I try to increase at least 1 rep. Ids say give it a shot, and I think u'll be surprised peace | ||
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Amateur Bodybuilder
Posts: 88 |
I just pick up something heavy and move it till I can't any more, try it. | ||
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Elite Bodybuilder 
Posts: 789 |
I just started training my chest like that. I'll start with a few warmups for low reps and then go heavy and do strip sets from there, or i'll adjust the poundage in waves. It's been working great for me so far. | ||
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Pro Bodybuilder 
Posts: 357 |
I have doing this since i was 18 now i'm 23 and i did't stop making strength gains from it!! Make sure to warm up really well, if your gonna get injured it's gonna be from reverse pyramiding!! |
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posted October 01, 2000 08:36 PM
