Lifting heavy for less reps.

Question

After a routine that lasted about 4 weeks I mixed few and many reps for about 4-5 sets per excercise which helped my strength but I think led to overtraining, I'm go start my own routine of using less reps while moving heavier weight.

For my bench day I did
Dumbell Bench. 1X10, 1X8, 1X5
Incline. 1X10, 1X8, 1X5
Fly's on flat bench. first did 40 Lb 10x which was remarkably easy, then 45lb 10x for then which was also easy, somehow tried 50lb for 10x which I've never done before but had no problem. Figured i would try 60lb dumbbells and got 5.
Cable Crossover. IX10, 2X8
Low-Cable Crossover. 1X10, 1X8.
Dips 1X20
Had to run gym was closing.

I'm going to apply this method towards back today.

What do you guys think? Suggestions?

rokodesh · Answer

After a routine that lasted about 4 weeks I mixed few and many reps for about 4-5 sets per excercise which helped my strength but I think led to overtraining, I'm go start my own routine of using less reps while moving heavier weight.

For my bench day I did
Dumbell Bench. 1X10, 1X8, 1X5
Incline. 1X10, 1X8, 1X5
Fly's on flat bench. first did 40 Lb 10x which was remarkably easy, then 45lb 10x for then which was also easy, somehow tried 50lb for 10x which I've never done before but had no problem. Figured i would try 60lb dumbbells and got 5.
Cable Crossover. IX10, 2X8
Low-Cable Crossover. 1X10, 1X8.
Dips 1X20
Had to run gym was closing.

I'm going to apply this method towards back today.

What do you guys think? Suggestions?

rokodesh · Answer

For back ive been doingBent-over rowLat PulldownOne arm Dumbell RowStraight-arm pulldown-superset with-Seated RowPullup

Henry-Lilly · Answer

Keep mixing it up.  That looks good for now.  Do it until you&#x27;re not getting the same results and then go back to high reps and low weight.  You want to always keep the muscles adjusting to what you are doing and once they have adjusted, you change it again.

rokodesh · Answer

just got home from doing back lifting. Had more strength than i've ever known before.

I got bent over row 165x10, 185X10, and then 205x6 which I've never tried before
lat pull down 180x10, 200x8x2 (i weigh 185)
one arm row 70x10, 90x8, 100x7
seated row 160x10, 180x8, and then 180x10 after a two minute rest.

Let's see where this goes.

NJDevils · Answer

thats a lot of sets per body part...

rokodesh · Answer

its 3 sets per exercise. that doesn&#x27;t seem like too much for me.  What would you say is the right amount.

longshotsws · Answer

Looks good. I&#x27;ve been training for strength for a while and liking the results.My chest routine is Flat bench 4x5Decline bench 3x8Incline Fly 2x10I do weighted dips on Shoulder day (3 days after chest day) as my triceps get murdered enough on chest day but recover in a few days.I recommend doing pullups and chinups rather than pulldowns - get a dip belt and keep them heavy. Also, you&#x27;re neglecting the most important back exercise - deadlifts. Once you get the right form, go heavy as hell.

rokodesh · Answer

the routine i used for the 4 weeks before i started lifting heavy (Prime the Pump) did not include any deadlifts, so I followed it step by step and have been using the same lifts with an emphasis on heavier weight instead of reps.

Lifting heavy for less reps.

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