increase the weight or decrease the weight?

count_schemula · #1 (**permalink**) 08-23-2007, 01:47 AM

I don't know how this habit started, but, I like decreasing the weight.

Say 16 reps at 80 pounds, then 16 reps at 60 pounds, then 16 reps at 40 pounds.

At the end I can hardly finish the 40 pounds, so, I don't feel like I'm cheating myself, and to some degree I feel safer since as my muscles fatigue, I'm operating with less weight.

My trainer, was putting increasing the weight, the result was that I could do 16 reps at 80, but only do like 12-14 at 100.

I'm just making these weights up, but you get the idea.

Opinions?

Seems like I can get more total reps in with the decreasing method, and I feel plenty burnt at the end of it.

Sportsmedjosh · #2 (**permalink**) 08-23-2007, 01:50 AM

Thats a lot of freakin' reps.

count_schemula · #3 (**permalink**) 08-23-2007, 02:14 AM

Quote:

Originally Posted by Sportsmedjosh

Thats a lot of freakin' reps.

Maybe I don't mean reps like reps is meant?

lolz, it's not 16 reps of 12 or something like that... I guess up and down is not a rep?

count_schemula · #4 (**permalink**) 08-23-2007, 02:16 AM

Quote:

A Rep is a shortened term for repetition. It means the number of lift/lower that are done at one time in an exercise without resting. A series of reps is a single Set. When your trainer instructs you to do 3 sets of 10, that actually means 3 groups of 10 repetitions. To do that you would perform 10 repetitions, then rest, (usually 30-45 seconds), then perform another group of 10 repetitions, rest and perform the last group of 10 repetitions. For most strength programs you may do 5-10 reps, and for toning or endurance type programs you may be doing 12-20 reps.

ok, so, maybe I need to up the weight then?

shoot for 12? and keep the weight the same?

Right now I'm just trying to lay the foundation to start weight lifting in maybe 2-4 weeks, or however long it takes me to feel like I'm put together better. If I had a trainer... oh wait...

Sportsmedjosh · #5 (**permalink**) 08-23-2007, 02:38 AM

It really depends on what you're training for. Usually I advocate proper form so first getting use to the form with light weight is good. From there my main goal is incresing lean muscle mass to speed up metabolism. For that I usually go low reps multiple sets high weight.

count_schemula · #6 (**permalink**) 08-23-2007, 02:49 AM

Quote:

Originally Posted by Sportsmedjosh

It really depends on what you're training for. Usually I advocate proper form so first getting use to the form with light weight is good. From there my main goal is incresing lean muscle mass to speed up metabolism. For that I usually go low reps multiple sets high weight.

Cool, that kind of goes with what I'm thinking, work on good form and get into any shape at all, then in about 4 weeks, I'll start pushing it a little bit.

I keep the low rep higher weight in mind.

Any worth to the decreasing weight burn out method?

svorly · #7 (**permalink**) 08-23-2007, 03:06 AM

My dad does that all the time. I usually just stick with one weight and and go in the 6-10 rep range.

E36Guy · #8 (**permalink**) 08-23-2007, 03:27 AM

Yeah, I usually do up to 10 reps in a set. When the reps get easier, Ill add more weight.

DiScoTeknix · #9 (**permalink**) 08-24-2007, 07:35 PM

6-12 reps per set increasing weight.

Sportsmedjosh · #10 (**permalink**) 08-25-2007, 04:39 PM

Quote:

Originally Posted by count_schemula

Cool, that kind of goes with what I'm thinking, work on good form and get into any shape at all, then in about 4 weeks, I'll start pushing it a little bit.

I keep the low rep higher weight in mind.

Any worth to the decreasing weight burn out method?

If I really want to just fatigue my arms I do the complete opposite of what you're doing. I do as many reps as I can with one weight when I can't lift the weight anymore I go down 5 pounds continue to do as many reps as I can until I can't lift the weight go down again until I can't lift until I'm at a 5 pound weight. From there I'll go perform the same exercise on a machine with the highest weight I could use and go all the way down again until I am using no weight and that still feels like a workout.

I've never really seen the benefit of going the opposite way.

Soup Nazi · #11 (**permalink**) 08-25-2007, 06:07 PM

I do 20 reps and increase the weight lowering the reps down to 10.

As an example take my shoulder work out, military press,

20 reps 80lbs
17 reps 90lbs
15 reps 100lbs
12 reps 110lbs
10 reps 120lbs

Xenobiotic · #12 (**permalink**) 08-26-2007, 06:20 PM

Say you do three different weights 60,70, and 80. I've heard/read that you should do 70 for the first set, then do the heaviest, 80 for your second amount. The reasoning is that the first set gets you pumped up, but you aren't too fatigued to do the 80. Then, the energy from doing the second set allows you to finish with the 60.

There was a percentage behind the numbers...as in do x% of your max for the first set, y% for the second, and z% for the third...

I'll try to find it.

The League Champ · #13 (**permalink**) 11-12-2007, 03:36 PM

What I usually do is a weight I can do 15 times, go up in weight for 12, up again for 10, up for 8, up for 6, up for 5, up for, up for 3, up for 2, up for 1.

Then do 1, down in weight for 2, 3, 5, 6, 8, 10, 12, 15.

Usually I'll stick with a 6-12 rep set and go up a little each time until I can't get 6 anymore, then I'll drop the weight down to a managable weight and do 3 sets of 15 reps.

Doing that workout isn't bad, but you probably won't gain much size from it