Max weight X sets - MESO-Rx

jasthace · #1 (**permalink**) 03-01-2009, 12:18 AM

How many set are people doing of there max weight,with their main compound exercises?
Some pepole do just one set at Max weight,others do three & some do five.
What works for you at max weight?

bigbench · #2 (**permalink**) 03-01-2009, 12:12 PM

What type of max are you talking about? 1rep max? Or max for the number of reps they are going for?

jasthace · #3 (**permalink**) 03-01-2009, 04:44 PM

No I'm not talking about one rep max.
Just the number of sets people are doing once they have warmed up to their max weight.
Not interested in the amount of reps,just the amount of sets they complete at their max weight at a their chosen rep range.

e.g there's quite a few power lifting systems,that start at higher reps, lower % of max weight.Then week by week,you increase the weight,drop the reps,but some systems keep the # of completed sets the same with the max weight as the higher rep/lower weight but others decrease the sets.

I've just completed a rehab power cycle

% adjusted weekly

75 % x 6 sets x 8 reps
80% x 6 sets x 7 reps
85% x 6 sets x 6 reps
90% x 6 sets x 5 reps
95% x 6 sets x 4 reps

Then dropped back down to 75% but lifted the weight and added a rep.

I used to workout with another power lifter and he would pyramid up to his max weight for five reps and complete just ONE set.
When he{we} was able to achieve 5 reps at that weight he would increase the weight by 5kg{11lb} if not he would just try again next time that lift was scheduled.

So the question really is

Sets at max working weight

bigbench · #4 (**permalink**) 03-02-2009, 12:54 AM

Really, I have been trying to actually up this. I have been training to failure, but I know what you mean. I would do a warm up set, and do 2-3 sets working up the weight (yes maxing out in reps, but not the weight) and would do one max set per exercise so maybe 4-5 total. I switched last week where im now going strait to my max weight (spending more time warming up) and doing ALL my sets at max weight. I can already feel much more fullness so im going to give it 6weeks to see how it goes. But right now, I would say 14-20 max sets

Lizard King · #5 (**permalink**) 03-02-2009, 09:30 AM

How many reps are you able to get out at your max weight? I mean while doing sets at your max weight?

bigbench · #6 (**permalink**) 03-02-2009, 10:33 AM

I dont like going under 4 reps but stick around 6 reps. Sometimes if its a movement that I can drop the weight, I will get 4 or five reps, drop the weight for 10 seconds, get another rep, drop and wait, get another and do that til I get to 8 reps. Thats one set and I just used I could only get for 4 reps for double the amount. It puts a LOT of stress on the muscles

Lizard King · #7 (**permalink**) 03-02-2009, 10:42 AM

So your not truly doing max weight then because your repping, more like max working weight which would be your heaviest set.
Sounds like an interesting concept. So what are you doing for warm ups then, light reps or small range of motions with some weights?

bigbench · #8 (**permalink**) 03-02-2009, 01:56 PM

For bodybuilding, you never have to "max out" for one rep. There is really no point and you could hurt yourself or wear the joints out for nothing. For warm ups, I will do light weight, but then move up in weight but instead of going to failure, I will just do a few reps to feel it. Hell, some days I even do working sets all the way up and still do three all out sets with my max weight

jasthace · #9 (**permalink**) 03-03-2009, 02:54 AM

Instead of struggling for another rep,another set or two can be added and and the total number of reps for the max weight and work volume is increased significantly.
Instead of 3 set of 8 reps =24 reps
6 sets of 6 reps = 36 reps

Its good to change it up,thats why I'm interested in what others are getting results with.