Squats bench ETC

[Andrew87]

So i been hearing now for exercises like squats and bench its good to do like 5 sets of 4-6 reps increasing wieght each time. How true is this and if you disagree what would you suggest?

[_Wolf_]

i think it depends on your training protocol....

for example, on Mark Rippetoe's Program you do 3x5 (3 sets of 5 reps) for squat and bench...keeping the same weight...

then on Bill Starr's you do 5x5 increasing the weight per set.....

then on DC Training, you do 20-30 reps using the rest-pause technique..

my point is not to confuse you lol, but to tell you that whichever program you attempt, its gonna have different protocols which will define how many sets/reps you will do... what you need to focus on IMHO is to make sure that your doing a training system which has a lot of compound movements...!!

so even if your on Arnold's program, as long as your doing all the exerices he's listed its ok.....
Anuj

[verbatimreturned]

I feel the same way as Anuj, It really depends on what your trying to accomplish. That rep range would be ideal for strength and a 8-10 rep range would be ideal with mass.

[_Wolf_]

Originally Posted by verbatimreturned

I feel the same way as Anuj, It really depends on what your trying to accomplish. That rep range would be ideal for strength and a 8-10 rep range would be ideal with mass.

i second that....

Anuj

[Darkhorse]

Whatever happened to just going in there and lifting some heavy fuking weight!? I grew pretty huge legs doing 3-5 reps..Why?..Think about all the warmups I was doing to get to what I wanted to lift.

Example: A2G Squats

135 x 12
135 x 10
185 x 8
225 x 5
275 x 3
295 x 1
315 x 1
335 x 5 (workset one)
and so on..

I cannot imagine why I grew off of that vs. doing 185 lbs for 3 sets of 10-12!

Just pick a number and grow..I mean go. As the weight increases, the reps decrease..Ain't nothing Bill Starr or Mark Rippetoe says that'll make that fact null and void.

Originally Posted by Anuj

then on DC Training, you do 20-30 reps using the rest-pause technique..

No. The only thing that would use 20-30 rest/paused is hamstring curls. Definately not squats (1x4-8) (1x20) and chest is in most cases 11-20 rest/paused. Just to clarify.

[Eric3237]

Originally Posted by 0311

Just pick a number and grow..I mean go. As the weight increases, the reps decrease..Ain't nothing Bill Starr or Mark Rippetoe says that'll make that fact null and void.

That is, of course, assuming you are working to near failure on most sets. I know this is probably obvious to most but I have learned it is not obvious to all. So...just to clarify

[Darkhorse]

Originally Posted by Eric3237

That is, of course, assuming you are working to near failure (if not failure) on most sets. I know this is probably obvious to most but I have learned it is not obvious to all. So...just to clarify

Absolutely!..

I always come close, but still leave one or two in the hole.

[_Wolf_]

Originally Posted by Anuj247

then on DC Training, you do 20-30 reps using the rest-pause technique..

Originally Posted by 0311

No. The only thing that would use 20-30 rest/paused is hamstring curls. Definately not squats (1x4-8) (1x20) and chest is in most cases 11-20 rest/paused. Just to clarify.

if you read up on my posts in your "DC Overview" thread, you'll notice i made a post in which i quoted Glyder.... he said:

Originally Posted by Glyder

BENCH PRESS (Flat bar pressing) 15-30 RP.

that is what i was referring to....

Anuj

[Darkhorse]

90% go from 11-20 rest/paused....And DC didn't say anything like that either. For instance, the DC "approved exercise list" had nothing to do with him..So don't believe everything you read.

EDIT: Just to additionally point out, I don't think FLAT BENCHING is recommended regardless.

[_Wolf_]

^^^ okey dokey