ramping weight
- Thread starter kinggrub
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imported_etothepii
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I think I'd get tired out before reaching my working set. Then, you're only doing one working set. TUL is pretty important, and 10 reps at the working load seems like too little to me.
Maybe someone with a little more knowledge and experience will back me up, or explain that I'm wrong.
Maybe someone with a little more knowledge and experience will back me up, or explain that I'm wrong.
I agree with Faz. You shouldn't be overtraining as you will be using sub-max loads for all but one of your w/os every two weeks. It is only once you have entered the post-5s that things get a little more brutal.
Ordinarily, I wouldn't drop any loads for work sets. However, sometimes during post-5s, when I'm pushing for new RMs, I might do this sort of thing:
Warm-ups then:
1st set, 5 x New RM,
2nd set, 5 x Previous RM,
3rd set, 5 x Previous RM
Assuming I get the new RM, I might do this the next w/o:
1st set, 5 x New RM,
2nd set, 5 x New RM,
3rd set, 5 x Previous RM
If that went OK I could then do:
1st set, 5 x New RM,
2nd set, 5 x New RM,
3rd set, 5 x New RM
So I'm not using the same load for all my worksets until I've worked up to 3 sets with my new RM. Then I might start the process again if my body was still coping OK.
Ordinarily, I wouldn't drop any loads for work sets. However, sometimes during post-5s, when I'm pushing for new RMs, I might do this sort of thing:
Warm-ups then:
1st set, 5 x New RM,
2nd set, 5 x Previous RM,
3rd set, 5 x Previous RM
Assuming I get the new RM, I might do this the next w/o:
1st set, 5 x New RM,
2nd set, 5 x New RM,
3rd set, 5 x Previous RM
If that went OK I could then do:
1st set, 5 x New RM,
2nd set, 5 x New RM,
3rd set, 5 x New RM
So I'm not using the same load for all my worksets until I've worked up to 3 sets with my new RM. Then I might start the process again if my body was still coping OK.
Lifting N Tx
New Member
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(etothepii @ Oct. 19 2006,09:31)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I think I'd get tired out before reaching my working set. Then, you're only doing one working set.</div>
I think that in the example he really has 4 working sets. I don't really think that progression of each set from workout to workout is as important as overall progression in the weights used over longer periods of time. Note that some use lots of zig-zag and reportedly get similar results to those who don't. Also note that the same weight can produce an effective stimulus for at least several weeks before RBE catches up.
However, as faz notes HST is set up to avoid overtraining, so I'd think that 2-3 sets at the max. would still be best.
I do think that at heavier weights like 5s and post-5s there might be some benefit to limiting sets at the heaviest weights and having some sets at less than the highest weight used in the workout. That way you get in more work but don't overtrain with too many sets at the max weight. At least that's sort of how some 5x5 routine variants seem to work.
(etothepii @ Oct. 19 2006,09:31)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I think I'd get tired out before reaching my working set. Then, you're only doing one working set.</div>
I think that in the example he really has 4 working sets. I don't really think that progression of each set from workout to workout is as important as overall progression in the weights used over longer periods of time. Note that some use lots of zig-zag and reportedly get similar results to those who don't. Also note that the same weight can produce an effective stimulus for at least several weeks before RBE catches up.
However, as faz notes HST is set up to avoid overtraining, so I'd think that 2-3 sets at the max. would still be best.
I do think that at heavier weights like 5s and post-5s there might be some benefit to limiting sets at the heaviest weights and having some sets at less than the highest weight used in the workout. That way you get in more work but don't overtrain with too many sets at the max weight. At least that's sort of how some 5x5 routine variants seem to work.