reps

[Gavan]

Hey um do i have to do like 2-3 reps of squats and other exercises to see explosiveness or can i do like6-8 and be alright, will that help my vertical jump? Also, if a weight training set says for exapmle 10-8-6-2 does that mean i keep changing the weight after each set? Or do i keep the same weight and just lower my reps for each set? Thanks

[rangerid]

This all have to do with power factor. remember max tension can only be held for 10 seconds.

So i would recommend for squat trainig to do 5x5. this way you can use more weights and more effective. Unless you are following a specific commerical program with pre designed sets and reps. then its best to follow the program as chanign it will hinder performance and gain

[Gavan]

oh okay thanks man. for that 10-8-6-4 reps and sets do i keep increasing the weight for each set or not? SOrry bout this i dont know too much bout this stuff.

[rangerid]

Yeah, try to increase the weigth for those sets which the reps are low.

[jaydubc2m]

Originally Posted by Gavan

oh okay thanks man. for that 10-8-6-4 reps and sets do i keep increasing the weight for each set or not? SOrry bout this i dont know too much bout this stuff.

Hi Gavan

the reduced number of reps would indicate that you are upping the weight each time. If for example you could do 10 reps than doing 4 would be some serious sub-maximal training. The idea is to warm up the muscles and joints as you lift heavier.

Good luck

JDub

[rangerid]

Originally Posted by jaydubc2m

Hi Gavan

the reduced number of reps would indicate that you are upping the weight each time. If for example you could do 10 reps than doing 4 would be some serious sub-maximal training. The idea is to warm up the muscles and joints as you lift heavier.

Good luck

JDub

Well in Blast your bench ebook, i am doing the pre program starting workout. i am doing 5x5 for bench press because that is what the program said.

Should i keep my weight teh same for all 5 sets? or should i start low and work my way up?

[jaydubc2m]

Originally Posted by rangerid

Well in Blast your bench ebook, i am doing the pre program starting workout. i am doing 5x5 for bench press because that is what the program said.

Should i keep my weight teh same for all 5 sets? or should i start low and work my way up?

Hi Ranger

following the logic from the previous post, same amount of reps would indicate same weight (i.e. a weight you can handle for 5 reps for 5 sets). The progression would come from adaptations between training days. So if you lift 5 x5 for 100kg one week, a week later you would go for 5 x5 x 102.5kg. Of course if in week 1 you did your 5 reps with 100kg onthe first set and found it was too easy it wouldn't hurt to up the weight then and there.

Cheers

JDub

[rangerid]

K thanks...

[Gavan]

Thanks Rangerid and Jdubc2m. So jdubc2m, as you said you said that i should be upping the weight each time the reps get lower, does that mean i make the first reps like if it is 10, light so i can get on to the heavier reps without already feeling tired? and how would i know how much weight to keep adding? Do i just guess and put maybe 2kg or so? I squat 31kg's (70lbs) lol becuase i do 10reps of 4 sets. Is that bad? I weigh 65kg and i only squat 31kg i could do more if it was lower reps but i dont know how much, do you think i would be able to squat my bodyweight or 1.5 times my bodyweight in about 7weeks? Thanks for everyone helping out

[jaydubc2m]

Originally Posted by Gavan

Thanks Rangerid and Jdubc2m. So jdubc2m, as you said you said that i should be upping the weight each time the reps get lower, does that mean i make the first reps like if it is 10, light so i can get on to the heavier reps without already feeling tired? and how would i know how much weight to keep adding? Do i just guess and put maybe 2kg or so? I squat 31kg's (70lbs) lol becuase i do 10reps of 4 sets. Is that bad? I weigh 65kg and i only squat 31kg i could do more if it was lower reps but i dont know how much, do you think i would be able to squat my bodyweight or 1.5 times my bodyweight in about 7weeks? Thanks for everyone helping out

The weight you use comes with an element of trial and error at first. This is why a training diary is important. If you are doing the prescribed reps with a certain weight but feel you had more energy in the tank, then you should up the weight.

Once you have established the maximum weight you can move for the prescribed reps, then you use that as your base to improve from. In your case 4 x 10 squats might be fine as you seem to be pretty new to weight training and getting your technique down first is important. However, once you have mastered the squat technique each week you should try and add weight, even if it is in small increments.

You should also not slack off on the early sets to stay fresh for later sets. This is why the 5 x5 sets and reps scheme is so effective. It allows you to use a challenging weight to develop strength, but without so many reps and sets as to drop your intensity down.

Regards

JDub