Learning A Bit About Sets And Reps
With progression being the key I would not have gotten myself hung up on sets and reps. I would have stuck with the rep number I preferred at the time for each exercise, changing it from cycle to cycle if I felt like it. Generally speaking, reps would have been used for most exercises; but squats and accessory movements would usually have used higher reps.
With adding poundage in good form being the sovereign priority, the number of sets used would have been secondary. So long as I added a little iron to the bar each week or two, all would be well.
Most of the time I would have done one, two or three work sets per exercise, reducing the number of sets at the end of a cycle when intensity was at its highest. Periodically, and usually for no more than just two of the exercises included in any given cycle, I would have been directed to use a six sets of six reps format with a fixed poundage for all sets, and a rigid one minute rest between sets.is cumulative-fatigue training would provide a variation in growth stimulation, and help keep me from growing stale.
The workouts would not have been rushed—about four minutes would have been taken between work sets of core exercises, and minutes between work sets of accessory exercises. Rests between warmup sets would have been shorter, but the full rest period would have been taken prior to the first work set of an exercise. For occasional short spells—to give my musculature a variation in stimulation, and a mental change of pace—I would have taken shorter rest periods between work sets of some exercises, with corresponding poundage reductions.
A mentor would not have had me use a time-controlled very slow rep speed. But I would have been informed that very slow-cadence training, properly applied, can be an effective way to train and especially valuable in some specific exercises, e.g., neck and shoulder rotator work. Lifting my maximum poundages would have been the focus.
The rep speed would have been about three seconds up and about another three seconds down, but perhaps five seconds or so on the concentric of the very final rep or two of each set.
The reps would have been done with a brief pause between them, and never rushed. In many cycles the bench press, squat and overhead press would have been done “from the bottom,” using a power rack, thus producing a pause at the bottom of each rep at the top.
The deadlift, too, would often have been done “from the bottom.” But for this particular exercise a partial movement from knee cap height upward would have been preferred.
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