Do you finish on the heaviest weight

King of Kings

hi,
I usually step up the weight with each set i lift and finish with the heaviest lift.

however some peoples i see hit the heaviest lift and then step down in weight beofre they finish.

what do you guys do?

brianthebard

AFAIK going from heavy weights to progressively lighter weights in order to squeeze out an extra few reps each time is called Arnie presses. (arnie pioneered-least that's what I've read before) The reason this is done is that it makes muscle bigger quicker, but doesn't give you the same strength and power that you would get with normal lifts.

Personally I just try to do three sets of 12 reps with a weight that is sufficent that my muscles feel a burn for the last three or four reps. Then rest a minute or two and repeat.

Hope that helps somewhat.

t-ha

Sometimes, sometimes not. Lifting a very heavy weight without warming up to it is asking for trouble though.

Warm-up, then work sets, anything after that is up to you.

Cravez

It depends on what type of exercises im doing. Mainly with dumbell work i start heavy with good form to get good reps in with my energy at full, i then lower the weight for the next set and build it up and usually on the last set i do a drop set to finish it off. If i was doing compound barbell work or cable work i start off light and then work it up to the heaviest i can do.

TerrorFirmer

brianthebard wrote:

AFAIK going from heavy weights to progressively lighter weights in order to squeeze out an extra few reps each time is called Arnie presses. (arnie pioneered-least that's what I've read before) The reason this is done is that it makes muscle bigger quicker, but doesn't give you the same strength and power that you would get with normal lifts.

Thats actually quite interesting. Whats the explanation for that? From a biological perspective...

amazingemmet

The idea behind it is you go to technical failure with one weight then take a lower weight then go to failure again.... The idea behind it is by progressive fatiguing the muscles will grow and its an alright way to increase volume in a workout.

Dragan

It's Oxford ( pyramid up ) vs De Lorme ( pyramid down ) and studies have show a very mild advantage to doing it Oxford style for size and strenght gains….however my own anecdotal evidence leads me to believe that certain muscle groups will react better to either, and different weight and set variations depending on muscle fibre distribution….

As such, trial and error is key.

iregk

Dam Dragan got in there before me. I was just going to say its reverse pyramid set. I know guys that do a mixture of both. Blow out on the 4th set at top weight and step down from there. All together putting in one serious stint on a muscle group. Usually chest work.

rubadub

brianthebard wrote:

Personally I just try to do three sets of 12 reps with a weight that is sufficent that my muscles feel a burn for the last three or four reps. Then rest a minute or two and repeat.

I try for 8-12 reps too, but on some exercises I cannot repeat it, especially bench pressing. I lower all the way and touch my chest (I don't bounce it). I can do 9-10 in my first, then 7-8, then 6-7 in the last set. Most others are not so dramatic, maybe 1 rep less on the 3rd set. Sometimes on a bench press I will lower the last one half way and push back up again.

brianthebard

rubadub wrote:

I try for 8-12 reps too, but on some exercises I cannot repeat it, especially bench pressing. I lower all the way and touch my chest (I don't bounce it). I can do 9-10 in my first, then 7-8, then 6-7 in the last set. Most others are not so dramatic, maybe 1 rep less on the 3rd set. Sometimes on a bench press I will lower the last one half way and push back up again.

I often find on the last set that I have to drop the amount of reps, usually for shoulder presses.

How long do you give yourself to rest after each set? I find the difference in an extra minute can be immense.

Degsy

brianthebard wrote:

I often find on the last set that I have to drop the amount of reps, usually for shoulder presses.

How long do you give yourself to rest after each set? I find the difference in an extra minute can be immense.

Try not to rest more than thirty seconds or so,it increases the intensity of the workout.

rubadub

brianthebard wrote:

I often find on the last set that I have to drop the amount of reps, usually for shoulder presses.

How long do you give yourself to rest after each set? I find the difference in an extra minute can be immense.

Usually 1-2mins, but it doesnt make too much difference to me. I have not tried 30 seconds, I am still too out of breath/heart rate high.

JayRoc

Degsy wrote:

Try not to rest more than thirty seconds or so,it increases the intensity of the workout.

Rest times really differ depending on your training goals, but TBH, I would consider regular rest times of 30 secs to be far too short, unless the trainer wasn't interested in strength or size gains and simply wanted to "tone up".

daveirl

This post has been deleted.

t-ha

Rest intervals are usually based around the intensity (% 1RM) of the exercise. If I'm doing a 10rep set, I'm using a weight that doesn't come close to the maximum I can lift, so my nervous system doesn't need much time to recover and I can use short rest periods (I would consider 60s to be pretty short). On the other hand, if I'm doing a 3 rep set, I'm probably using a weight that's not that far off of my 1RM and I will need 2 or even 3 minutes rest before each set or I won't be as strong.

Dragan

Seeing as were are now talking about rest intervals i might as well stick my oar in. I see rest intervals as being massively important, and require as much attention as you give your weight and reps.

Like T-ha the lower my reps the longer my rest, as recovery of the muscle itself is relatively quick, its the CNS you need to give some time.

Also, depending on goals, research has shown that lower rest leads to an increase in metabolic rate and calories burned while working out....so while lifting in the 12 rep range might burn less calories overall when compared to lifting in the 3 to 5 range ( due to the increase in BMR after your workout ) manipulation of rest intervals, and some hard work , can make working out in the 10 to 12 rep range, with 30 to 45 seconds of rest highly effective for fat burning.

Reference : M.J Falio et al.,"Effect fo loading and rest interval manipulation on mean oxygen consumption during the bench press exercise", National Strenght and Conditioning Association Conference, Las Vegas, Nevada, 2005.

iregk

My two cents (and I want change) is that the rest period is very important but it also depends on what workout you are doing.

A good fat burning cardio doesn't require a long rest period where as a heavy weight session does. If you don't rest properly between sets on heavy weights you are not giving muscles enough time to recover.

There is also another form of session you can do where by you work a different muscle group with no rest in between. i.e. work you legs, move straight onto sholders, then go to back and repeat... still doing your 3 set but just keeping moving. The muscles get their rest as your not using them on all various exercises but you will tire out quicker as this is extremely intense. I can't remember what they call this routine though.

BossArky

iregk wrote:

I can't remember what they call this routine though.

Supersets?

TerrorFirmer

I tried this yesterday, on the hip adduction and tricep press.

Went from 100kg on the tricep press to 70kg, and could actually barely squeeze out anymore at 30kg less, maybe one or two. All my energy was gone from doing it at the higher weight. Maybe longer rest periods needed...

Doing leg work it seemed to work pretty well though....

iregk

BossArky wrote:

Supersets?

Thats the one.

reillymurph

Hi All,

I am on week 5 of my lipotrim program. I have only lost 2lbs last week and feel a bit disheartened by this. I exercise and have not cheated once. I also find that my stomach swells during the day and when I weigh myself I fluctuate 3-4lbs. I drink carbonated water so maybe this is the reason? Has anyone else experienced this problem or could anyone please give me advice about this. I would really appreciate it.

Thanks
reillymurph

delllat

reillymurph wrote: »

Hi All,

I am on week 5 of my lipotrim program. I have only lost 2lbs last week and feel a bit disheartened by this. I exercise and have not cheated once. I also find that my stomach swells during the day and when I weigh myself I fluctuate 3-4lbs. I drink carbonated water so maybe this is the reason? Has anyone else experienced this problem or could anyone please give me advice about this. I would really appreciate it.

Thanks
reillymurph

Have a Good Sh1t and see if that helps shed the rest

Lipotrim is garbage,use a proper diet and exercise program ftw!

reillymurph

That is not very helpful, rude and vulgar. Is there anyone else who could answer my question with helpful advice please.

justdoit

RM, there's a thread active on Lipotrim at the moment that would probably be a btter place to get answers than in one on recommended pyramidding (sic) techniques...

delllat

reillymurph wrote: »

That is not very helpful, rude and vulgar. Is there anyone else who could answer my question with helpful advice please.

yes that wasnt a serious answer but neither was your question,and btw why hijack a persons thread that has no connection to lipotrim ?

a ______ should live under a bridge,not on boards.ie

Reyman

Interesting to see some experienced old hands on this tread - Dragan, t-ha etc.

Some good information on rest intervals too. As for Lipotrim -- no connection I'm afraid !