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Location: West Los Angeles and Rancho Palos Verdes
13,529 posts, read 14,937,617 times
Reputation: 13992
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I've recently started alternating weights during my workout -- I'll do a set with 20 lbs dumbbells, then repeat the same exercise with 30 lbs dumbbells a few minutes later. Has anybody had an improved amount of success with this technique rather than lifting the same exact weight every workout? The idea is to prevent my body from getting accustomed to repeating the same thing, and therefore forcing my body to increase muscle mass in order to compensate for the inconsistency.
I've recently started alternating weights during my workout -- I'll do a set with 20 lbs dumbbells, then repeat the same exercise with 30 lbs dumbbells a few minutes later. Has anybody had an improved amount of success with this technique rather than lifting the same exact weight every workout? The idea is to prevent my body from getting accustomed to repeating the same thing, and therefore forcing my body to increase muscle mass in order to compensate for the inconsistency.
I know people who have done that, and they never really got any better gains than the rest of us. I'd just try to add 5lbs to your exercises every couple days.
I've recently started alternating weights during my workout -- I'll do a set with 20 lbs dumbbells, then repeat the same exercise with 30 lbs dumbbells a few minutes later. Has anybody had an improved amount of success with this technique rather than lifting the same exact weight every workout? The idea is to prevent my body from getting accustomed to repeating the same thing, and therefore forcing my body to increase muscle mass in order to compensate for the inconsistency.
Just like what bosco says above, it doesnt really work. You can try same weight but slightly different exercises for same muscle group and you'll find moderately more success.
Bottom line is that if you want to increase your muscle mass you need to lift HEAVY and eat a LOT.
There's another system where you don't always lift your maximum at each successive session and allow for some downtime between sessions. I believe it's called periodization. You reach a peak and then go into a period of maintenance for some time before attempting to raise your weights again.
I always use the pyramid system. I do a warm up set or 2 of maybe 60% 1rm then add 10-20% more weight for each set following the warm up.
You can also do drop sets where you hit 80-100% of your 1rm and drop the weight from there. Either way it really boils down to seeing steady gains in strength and diet.
I would also recommend a period of de-loading every 4-6 weeks
I always use the pyramid system. I do a warm up set or 2 of maybe 60% 1rm then add 10-20% more weight for each set following the warm up.
You can also do drop sets where you hit 80-100% of your 1rm and drop the weight from there. Either way it really boils down to seeing steady gains in strength and diet.
I would also recommend a period of de-loading every 4-6 weeks
Dude!! Welcome back. Havent seen you around in a while.
I've recently started alternating weights during my workout -- I'll do a set with 20 lbs dumbbells, then repeat the same exercise with 30 lbs dumbbells a few minutes later. Has anybody had an improved amount of success with this technique rather than lifting the same exact weight every workout? The idea is to prevent my body from getting accustomed to repeating the same thing, and therefore forcing my body to increase muscle mass in order to compensate for the inconsistency.
I usually start off doing a set with a set dumbbell of 50lbs, then I do another set with 55lbs dumbbells then finish off with a set of 61lbs, I've steadly been going up since I started my new programme 7 weeks ago, I'm about to raise my sets to 55lbs,61lbs and 66lbs. Thats what my personal trainer (who is also a bodybuilder and was also my countrys champ for his weight class) has me on, I've found along with doing my other exercies has increased my muscle mass.
So really to add muscle mass you want to be changing the weight, you don't want to keep lifting the same amount of weight, you'll be surprised how at the amount of progress if you put in the effort.
Location: West Los Angeles and Rancho Palos Verdes
13,529 posts, read 14,937,617 times
Reputation: 13992
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?
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