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Sets/Reps - Weight Question

  • 27-06-2010 10:10pm
    #1
    Exchange Rate
    Registered Users, Registered Users 2 Posts: 3 ✭


    Hi all,

    Have a basic question about sets and weights.

    For specific exercises, I usually do about four sets.
    For each set, I'll move up a weight.

    So, for bench press, I'll go
    50kg x 12 reps
    55kg x 12 reps
    60kg x 12 reps
    65kg x 12 reps

    When I get stronger, I move up so would start at 55 and finish at 70kg.
    Is this the best way to do it?

    Or should I do sets with the heavist weight I can lift - say (65kg x 12) x 4 sets?

    Might sound like a stupid question, but like to hear from you.

    Thanks,


Comments

  • #2
    EileenG
    Registered Users, Registered Users 2 Posts: 5,775 ✭✭✭EileenG


    There are dozens of different ways to do it, but a million dollar NASA study reckoned that you get the best bang for your buck by doing three sets of eight reps at 80% of 1RM. At 80% of 1RM, you will be struggling to finish a set of 8 reps. Finishing three sets will be extremely tough. If you can do ten reps, you need to increase the weights.

    That is on the big lifts: squat, deadlift, bench press, pull-up, bentover row, stiffleg deadlift etc and does not include warm-up sets done with a lighter weight.


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