I think it really depends on what you want to accomplish. Is it simply more weight, more reps, or more size and definition. I have seen people do all sorts of things. Heres what I do. I usually do a warm up set of 8 reps at 185, then do two sets of eight at 225, then two sets at 245. When I get to 8 reps at 245, I'll jump up another 10lbs. I always finish with as many reps as I can do at 135, stopping at the bottom with each rep. There's nothing magic about 8 reps, but that's what I use as my guide. I very rarely max out as I don't really care, although I did about two months ago at 305. Not bad for an old fat guy (5.8' 190lbs).
I think you should do five sets of five. Start at whatever weight you want do five sets of five, then add more weight the next week and start the process over. Add weight only after you are able to do five sets of five, etc. Don't try to max all the time, the key to building strength is to hit it hard and heavy and keep the reps low. Body building uses lighter weights and higher reps. I would max no more than once every two months or so, but everyone is different. I am no expert, so please read all you can about various work outs on line and try different things. That's what I do, I have enjoyed reading strong lifts.com it seems to have a lot of useful info.
Basically when you complete 5 reps at the same weight, you ad more next time and keep going up. It will help you build strength, and really start increasing your max. Remember, everything takes time. Slow and steady wins the race, most guys don't get big and strong overnight.
Sorry for the delay, job gets in the way sometime. Usually if you are able to do five sets of five at one weight, you will want to go up next time. It is unlikely that you will get the new weight up for five sets the first time. So say you go up to 245, you might only get three sets of five, then drop back down to 225 to finish out your five sets. The next time you try to get four sets at 245, with only one at 225, for example. Sometimes it's better to get comfortable at on weight for five sets before moving up. Your body should let you know when it's time to jump up. As you probably know, only you can decide when it's time to move up. Some days it's easy, other days it's a pain in the ass. I've gone up 110 pounds in weight in two years then leveled off, it's time for another jump, but my shoulder doesn't want to so I'm just staying where I'm at for a while.
Post by financialdude on Dec 9, 2011 10:37:53 GMT -5
tractor got it, thx for the info I really appreciate it
one other question- every so often I switch out and do dumbells, or alternate exercises to change it up.....generally I will do my main work out for 5 to 6 weeks and then change to the alternate workout for 3 weeks or so......but my issue is generally when I change up I hve trouble pushing the same weight
for example-- if I was Bench pressing 225 and then went to my alternate workout and did dumbbell bench presses for 2-3 weeks......then when I go back to "regular / barbell" bench press it usually takes me about 2 weeks to get back where I was......is this normal? or maybe i am not working ahrd enough when I change it up? (maybe I should work dumbbells harder?) should I be able to go back to my prior lifts after I chaneg it up?....does this make sense? again thx