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Squats bench ETC
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05-12-2006, 07:44 PM
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Rank: Member
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Join Date: Apr 2006
Posts: 189
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Squats bench ETC
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?
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05-12-2006, 07:58 PM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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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
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05-12-2006, 08:32 PM
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Rank: Lightweight
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Join Date: Apr 2005
Location: new york
Posts: 1,372
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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.
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05-12-2006, 08:37 PM
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Rank: Light Heavyweight
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Quote:
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.
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i second that....
Anuj
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05-13-2006, 05:54 PM
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Rank: Light Heavyweight
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Join Date: Mar 2005
Location: CA
Posts: 4,174
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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.
Quote:
Originally Posted by Anuj
then on DC Training, you do 20-30 reps using the rest-pause technique..
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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.
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05-13-2006, 07:16 PM
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Rank: Heavyweight
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Join Date: Jul 2005
Posts: 6,314
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Quote:
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.
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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
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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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05-13-2006, 07:17 PM
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Rank: Light Heavyweight
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Join Date: Mar 2005
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Quote:
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
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Absolutely!..
I always come close, but still leave one or two in the hole.
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05-13-2006, 08:15 PM
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Rank: Light Heavyweight
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Quote:
Originally Posted by Anuj247
then on DC Training, you do 20-30 reps using the rest-pause technique..
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Quote:
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.
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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:
Quote:
Originally Posted by Glyder
BENCH PRESS (Flat bar pressing) 15-30 RP.
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that is what i was referring to....
Anuj
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05-13-2006, 08:22 PM
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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.
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05-13-2006, 09:51 PM
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Rank: Light Heavyweight
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^^^ okey dokey
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