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Weight increase each set too small

  • 02-09-2011 1:06pm
    #1
    Registered Users, Registered Users 2 Posts: 1,042 ✭✭✭


    Hi all just looking for some advice.
    I'm currently changing my routine round and I found in the past I made my best gains working up to a top weight for one set. This will be for the 1st exercise each session

    I plan to do 5 sets of 5 with the last set like 5/3/1 in that 5 reps is the minimum I'll aim for.
    I was thinking of adding 2.5kg per set for example
    Set 1 40 kg
    Set 2 42.5
    Set 3 45
    Set 4 47.5
    Set 5 50

    Are the weight increases too close together to do this ?
    Should I have a larger increase for each set ?
    I have done this for 2/3 weeks and it feels okay, but I'm wondering what it'll be like when the weights get heavier (have reset a good bit to try and get past some long standing palateaus)

    Any comments/help greatly appreciated


Comments

  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    Why not just try 5 x 5 with the same weight, like 45kg and go all out on the last set?


  • Registered Users, Registered Users 2 Posts: 1,042 ✭✭✭will56


    Tried that before and did okay, but as I said seemed to make the best progress working up to a top set.


  • Registered Users, Registered Users 2 Posts: 1,874 ✭✭✭deadlybuzzman


    with that many sets you could end up fatigued by the time you get to your top set so you end up lifting less than what youre really able to.
    In 5/3/1 the increases per set are 10%ish of what your top set is, so if you really want to do 5 sets you could try
    A: pick your top weight for that session and subtract 10% or more per set e.g. starting at the last set, 50 x 5, 45 x 5, 40 x 5, etc
    only thing with that is you start very light so maybe
    B: go from lowest to highest in 3 sets an then drop back off to a lighter weight to get some more reps in

    personally Id get up to my heaviest weight in 3 sets and then move on but thats just me :D


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