Alternating Weights

[Exitus Acta Probat]

Or as I did today: 8,10,12,16,20.

[Exitus Acta Probat]

Alas, the secret of weight training is now mine.

*evil laugh*

[mattyj46]

Originally Posted by Exitus Acta Probat

Or as I did today: 8,10,12,16,20.

How'd that go doing it that way?

I can't imagine ever doing it like that

[Crustedfilth]

Originally Posted by Exitus Acta Probat

How about increasing reps during a workout, so that I'll start with a set of 10 reps, then 11, etc.? Is that something like the pyramid program?

I do 6 sets of 6 reps with my heavy moves and 3 sets of 15 with my dynamic stuff. Adding weight and keeping the rep count low seems to be more efficient for me. They dynamic work just keeps it all balanced.

it really depends on what your goals are.

[CosmicWizard]

Based on working out for more than 40 years, the main thing I've learned is that there is no one-size-fits-all method of reps, sets, and weight. Be willing to experiemnt and find out what works best for you. Take everything the so-called experts tell you with a grain of salt. Their recommendations might work great for them and some other people, but not for everyone. Run from anyone who tells you differently.

The methodology detailed below is working great for me currently but it's certain to be modified down the road. I no longer believe silly thoughts running thru my mind that say things like: I finally found my perfect workout. This one will be perfect forever.

For example, here's my current biceps routine:

1st set: 10 reps ( alternating arms ) with 35 lb dumbells ( this is an easy warmup set. I could do many more reps, but I don't )

2nd set: 6-8 reps ( one arm concentration curl ) with a 50 lb dumbell ( I do my heaviest weight on sets 2 & 3 )

( 30 second rest between sets 2 & 3 )

3rd set: 2-5 reps ( one arm concentration curl ) with a 50 lb dumbell ( this set is done with fatigued biceps, so the reps drop off noticably )

4th set: 12-20 reps ( alternating arms ) with 40 lb dumbells ( I do as many reps as I can get with this lighter weight. the actual number of reps varies from day to day )

That's all I do for my Biceps. Except for my legs, I work most other body part with more or less the same repetition scheme. For my legs I do a total of 80 reps on the leg press machine with 2 - 45s on each side. I complete the 80 repetitions in from 2 to 5 sets depending on how I'm feeling on that day The only thing set in stone is that I will do a total of 80 reps every workout. I work my legs every workout because my legs lose conditioning very quickly when I don't work them. I don't use heavy weights due to an old back injury. Heavy leg work just aggravates it, so I don't indulge in it any more.

I'm not a body builder. Just a 60 year old guy with an unshakable committment to stay in good shape, maintain muscle mass, and keep up my strength.