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Single set at higher weight or 2 sets at lower weight?

  • 17-08-2006 1:09pm
    #1
    rubadub
    Registered Users, Registered Users 2 Posts: 32,386 ✭✭✭✭


    I have read you should keep weight training sessions to about 75min max. I have found if I am working only one arm at a time I can lift more weight with the same amount of reps. i.e. If I load a bar with 120kg I can do 10 shrugs, but if I load a dumbell with 75kg I can do 10shrugs on each side (actually I load a tricep bar and treat it as a dumbell holding it on the side allowing it to swing down). What this means is my time is limited, i.e. 2 sets of 120 (60kg each arm) or 1 set of 75kg on each arm takes the same time.

    Which would I be better off doing 1 heavy set, or 2 mediums. Same goes for my calf training, military presses and bicep curls. Part of the problem is actually managing the heavy bar for shrugs and calfs, with one hand free I can manage getting the the 75kg up and ready for one arm easily. I also got wrist straps which are a great help, but getting the 2 straps onto the bar is hassle, while one is easy. BTW does anybody use wrist straps with hooks?


Comments

  • #2
    daveirl
    Closed Accounts Posts: 14,483 ✭✭✭✭daveirl


    This post has been deleted.


  • #3
    rubadub
    Registered Users, Registered Users 2 Posts: 32,386 ✭✭✭✭rubadub


    I am not in a gym, just have weights in my room. After doing one arm with heavy weights I am knackered and have to rest about the same as if I did it with both arms (well a little less). Also to prepare the big 120kg bar takes longer for me, piliing on the plates and then putting both wrist straps around it. So it works out about equal timing.

    I put the bar on my bed and load it up, then lift it off and do them and dump it back on the bed. I think the 1 arm is safer since I have no spotter so my spare hand can always "save me" if I am lifting too much.

    The shugs with the tricep bar are great, I am gripping on the outside so it swings down, therefore has a lower centre of gravity and is easier to balance, the tricep bar's plates are also closer so the balance is again helped the weights are further out so are not near my body (I have 2 big 20kg plates), my hand is also about 45degrees, i.e. not out in front like a bar, and not at my side. These factors probably allow me to lift more too.

    Also the 120kg is not doing my matress any favours!


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