How many sets?

[mike27]

my split?

sheiko #29

just started, see my journal. its mon,wed,fri sheiko. tues,thurs cardio spin bike and row 2km

[HarryB]

Yea bro 1 working set maybe 3-4 exercises ofcourse including dropsets and stuff to really fatigue the muscles I just dont see the point in holding back to get through 15+ sets when you can get the same benefit and result if not more from doing way less

Try it bro you might surprise yourself

How many warm up sets do you do?

Ive tried it mate - didnt really like it.

Have to say I'd need to give it a really good go of course to make my final judgement.

Say you were warming up to hit a 200 kg bench or squat - how would you get there?

warmups generally 1-3 depending on how heavy il be lifting for a 200kg lift

id do it like this

60kg 8-12reps

100kg 4-6 reps

140-150kg 1-2 reps

200kg for as many reps as I can get then dropsets to get a massive pump

thats assuming the 200kg isnt a 1-rm and also your form is perfect so that nothing goes wrong with your stablising muscles

Just on this point, if squatting or benching I really find that I have to do a few reps on the way up to my max set, just to make sure everything is warmed up properly. It does fatigue me a little but when I have done doubles and triples warming up or made too big a jump from my last warm up to my first set I have always struggled.

So using that 200k squat as an example, I would do 60, 100, 140, 160 or 180 for 6-10 reps then my max set at 200 and a drop like you said. If I only did a triple at 140 or 150 and then jumped to 200 I just wouldn't perform. It's ok to do low reps if you are just doing singles and triples at the top end but I find I need more warming up.

[Mrbig]

How many warm up sets do you do?

Ive tried it mate - didnt really like it.

Have to say I'd need to give it a really good go of course to make my final judgement.

Say you were warming up to hit a 200 kg bench or squat - how would you get there?

warmups generally 1-3 depending on how heavy il be lifting for a 200kg lift

id do it like this

60kg 8-12reps

100kg 4-6 reps

140-150kg 1-2 reps

200kg for as many reps as I can get then dropsets to get a massive pump

thats assuming the 200kg isnt a 1-rm and also your form is perfect so that nothing goes wrong with your stablising muscles

Just on this point, if squatting or benching I really find that I have to do a few reps on the way up to my max set, just to make sure everything is warmed up properly. It does fatigue me a little but when I have done doubles and triples warming up or made too big a jump from my last warm up to my first set I have always struggled.

So using that 200k squat as an example, I would do 60, 100, 140, 160 or 180 for 6-10 reps then my max set at 200 and a drop like you said. If I only did a triple at 140 or 150 and then jumped to 200 I just wouldn't perform. It's ok to do low reps if you are just doing singles and triples at the top end but I find I need more warming up.

Yeah I know what you mean at first it was hard to get use to as I was use to doing all warmups with higher reps but after a bit I got use to the jumps I have clients who jump way higher and have never had any problems aslong as you dont fail on your warmups there shouldnt be a problem im guessing you get slight muscle fatigue where most people do there warmups to failure and wonder why they dont go any where

[HarryB]

warmups generally 1-3 depending on how heavy il be lifting for a 200kg lift

id do it like this

60kg 8-12reps

100kg 4-6 reps

140-150kg 1-2 reps

200kg for as many reps as I can get then dropsets to get a massive pump

thats assuming the 200kg isnt a 1-rm and also your form is perfect so that nothing goes wrong with your stablising muscles

Just on this point, if squatting or benching I really find that I have to do a few reps on the way up to my max set, just to make sure everything is warmed up properly. It does fatigue me a little but when I have done doubles and triples warming up or made too big a jump from my last warm up to my first set I have always struggled.

So using that 200k squat as an example, I would do 60, 100, 140, 160 or 180 for 6-10 reps then my max set at 200 and a drop like you said. If I only did a triple at 140 or 150 and then jumped to 200 I just wouldn't perform. It's ok to do low reps if you are just doing singles and triples at the top end but I find I need more warming up.

Yeah I know what you mean at first it was hard to get use to as I was use to doing all warmups with higher reps but after a bit I got use to the jumps I have clients who jump way higher and have never had any problems aslong as you dont fail on your warmups there shouldnt be a problem im guessing you get slight muscle fatigue where most people do there warmups to failure and wonder why they dont go any where

I like to get a decent pump and the area I am working full of blood by the time I hit my max set. I know it does limit my top end a little bit but I'm not too fussed about that. I figure if I can make less weight do the work then I am taking less of an injury risk. I think it's relative to what your top end is and what you are trying to achieve as an end result.