- Feb 17, 2008
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Nope. See the idea behind building muscle is continuous training to failure over a set volume of reps. Split that over a number of sets. I try and aim for 30 reps on any given exercise.Just an experience and question from tonight... Doing bicep curls did 3 sets, first one I got to 8 and felt good so pumped out 10, second set I only managed 7 but still felt good as I just couldn't get the last rep... on the last set however I only managed 4 reps but was again struggling to get it any way up...
The question, although you would expect the 3 sets of 8 reps to be better, due to definitely tearing the muscle was I better off doing the max reps I could each set or better off doing the 3 sets of 8?
I try and 'pyramid' up every exercise. I.e. start with a weight I can get 10-12 reps out on with perfect form. Bump it up next set and aim for 8-10 (go for 12 if you can). Next set up it again and go for 6-8. Depending on how many reps you get out in each set determines how many sets you do. Don't go in with the mindset of doing 3sets of 8 reps. What you want to focus on is training to failure at heaviest weight with perfect form within a desired rep range.
As I said above, I aim for 30 reps per exercise. Depending on how each set goes, determines how far up I push the weight and how many sets I do.
I call it 'intuitive' training, because you train the muscle group at a desired volume of reps which results in failure which will tear muscle fibres.
To answer your question in point blank form. No I would not have stayed with the initial weight you did and you weren't better off doing 8, 7 and 4 reps. That's a total of 19 reps. Not enough. Take what I explained above on board. Pyramid up your sets and try and hit your rep ranges.
Not a bad split. Since you're aiming for 2-3 times a week and wanting to do full body. I would try and utilise ONLY big compound exercises. Small semi-isolation or isolation exercises are not what you want to be aiming for.Hey Guys thought i may as well post what i am doing if anyone is interested or wants to comment.
2-3 times per week full body at least one days break between training.
Squat 3x8 do both
Deads 3x8 do both
Close Grip Bench Press
Add in some abs if i have time.
of if i know i am only going to make it say MON, TUE, Thurs i will do Push Mon, Pull Tue, then the above full body on THur.
Example of Push
dips 3xBW to failure super set Tricep pull downs
Pushups 3xTo Failure
Example of Pull
Lat pull 3x10 (More of an isolation exercise) - Perhaps do T-Bar Rows?
Bent over Barbell Rows 3x10
Reverse Grip Cable Tri Pull Down - Super Set with Cable Bicep Curl
If I could offer any advice (you've done a good job of selecting which ones so far ), replace your close grip pull downs with close grip barbell bench press.
I've added a couple of suggestions in bold, in your quoted post above
good work mate.