Hi
I was wondering if a person is interested in strength training (not body building) what would be more productive high reps and low sets or low reps and high sets.
example if I was doing good mornings with 90 lbs would it be better to
1. do 2 sets of 10 reps or
2. do 5 sets of 4 reps
or does it really matter?
Regards,
Jim
reps / set
If by strength you mean power(like a weight lifter) then the usual way of training is warm up sets followed by 1 set of 3-5 reps then a backdown set(usually 90% of the last set) for 3-5 reps also.So an example would be:-
1x5 reps at 40lbs(warm up set)
1x5 reps at 60lbs(warm up set)
1x5 reps at 85lbs(warm up set)
1x3-5 reps at 100lbs(work set)
1x3-5 reps at 90lbs(backdown set)
This type of work desn't need to be pushed to failure.As long as you can keep adding a few pounds every workout(for that given cycle) your strength will increase.
I personally wouldn't recommend this heavy weight/low rep work for every exercise though as some exercises carry greater risk than others.
I'd only recommend it for the basic powerlifting exercises-squat,bent leg deadlift,and bench press.
Dragon
1x5 reps at 40lbs(warm up set)
1x5 reps at 60lbs(warm up set)
1x5 reps at 85lbs(warm up set)
1x3-5 reps at 100lbs(work set)
1x3-5 reps at 90lbs(backdown set)
This type of work desn't need to be pushed to failure.As long as you can keep adding a few pounds every workout(for that given cycle) your strength will increase.
I personally wouldn't recommend this heavy weight/low rep work for every exercise though as some exercises carry greater risk than others.
I'd only recommend it for the basic powerlifting exercises-squat,bent leg deadlift,and bench press.
Dragon
Hi Dragon
Thank You for the advice, I enjoy reading your posts. I am going to modify my work out to the method you suggested for squats, deadlifts and brench press.
Would you recommend a similiar routine for good mornings, lunges, adductor flys only at lower weights?
I have been trying to follow Tom Kurz advice as closely as possible with the resouces the I have purchased Stretching Scientifically and the Secrets of Stretching. My goals are to begin working on isometric stretches in the near future and to become a better martial artist.
Best Regards,
Jim
Thank You for the advice, I enjoy reading your posts. I am going to modify my work out to the method you suggested for squats, deadlifts and brench press.
Would you recommend a similiar routine for good mornings, lunges, adductor flys only at lower weights?
I have been trying to follow Tom Kurz advice as closely as possible with the resouces the I have purchased Stretching Scientifically and the Secrets of Stretching. My goals are to begin working on isometric stretches in the near future and to become a better martial artist.
Best Regards,
Jim
Jim
Thanks for the compliment,i try to help when i can.
Higher rep training can be benificial for strengthening connective tissue.This is recommended in Stretching Scientifically in preparation for isometrics.2-3 sets of 30 reps or 1 set of 100 reps.
If you want to develop explosive power the method i described in my last post is the usual way for power lifters.
Personally i do both(although i no longer use very high reps.Since i already do isometrics my rep range is more of a body building style).
1 week i do power moves,the next week i do more accesory work.This is the routine that i have made most gains in and the routine i always come back to even when i try something different.
WEEK 1(power-5 sets,3-5 reps)
SUNDAY
Squat.
Stiff leg deadlift.
Weighted crunches.
Weighted side bends.
WEDNESDAY
Weighted chin ups.
Bench press.
Weighted crunches.
Weighted side bends.
WEEK 2(more like a body builders routine-5-6 sets,8-15 reps)
SUNDAY
Lunges.
Leg curls.
Calf raises.
Dumbbell curls.
Wrist roller.
Back extension.
Incline sit ups.
MONDAY
One arm dumbbell rows.
Incline bench press.
Barbell shrugs.
Rear neck extension.
Forward neck extension.
L-fly.
Seated twists.
Hanging leg raises.
I do stiff leg deadlifts instead of good mornings as it's the exercise i feel more comfortable with(never liked the feeling of bending over with a loaded barbell on my back).
I do the rear/forward neck extension as supersets(i do these because i do kick boxing amongst other things).
I'm sure this isn't the ideal workout choice for a martial artist but like i said,it's the one that has given me most benefit.
Dragon
Higher rep training can be benificial for strengthening connective tissue.This is recommended in Stretching Scientifically in preparation for isometrics.2-3 sets of 30 reps or 1 set of 100 reps.
If you want to develop explosive power the method i described in my last post is the usual way for power lifters.
Personally i do both(although i no longer use very high reps.Since i already do isometrics my rep range is more of a body building style).
1 week i do power moves,the next week i do more accesory work.This is the routine that i have made most gains in and the routine i always come back to even when i try something different.
WEEK 1(power-5 sets,3-5 reps)
SUNDAY
Squat.
Stiff leg deadlift.
Weighted crunches.
Weighted side bends.
WEDNESDAY
Weighted chin ups.
Bench press.
Weighted crunches.
Weighted side bends.
WEEK 2(more like a body builders routine-5-6 sets,8-15 reps)
SUNDAY
Lunges.
Leg curls.
Calf raises.
Dumbbell curls.
Wrist roller.
Back extension.
Incline sit ups.
MONDAY
One arm dumbbell rows.
Incline bench press.
Barbell shrugs.
Rear neck extension.
Forward neck extension.
L-fly.
Seated twists.
Hanging leg raises.
I do stiff leg deadlifts instead of good mornings as it's the exercise i feel more comfortable with(never liked the feeling of bending over with a loaded barbell on my back).
I do the rear/forward neck extension as supersets(i do these because i do kick boxing amongst other things).
I'm sure this isn't the ideal workout choice for a martial artist but like i said,it's the one that has given me most benefit.
Dragon