lifting?

Broderick50
Broderick50 Posts: 842 Member
edited February 7 in Health and Weight Loss
When I played college sports the goal was to strength train. We did 12,8,6 and increased the weight as we went along. Now I lift 3 sets of 10 and move up in weight every 4 weeks. My question is should I do the reps of 10 and move up gradually or the 12,8,6.

Replies

  • joannadalina
    joannadalina Posts: 112 Member
    I do 10, 8, 6! Increase weight!
  • erickirb
    erickirb Posts: 12,294 Member
    Is your main goal strength? If it is you should be working in the 3-6 rep ranges with heavy weights increasing every time you can.
    I would suggest you check out the program Starting Strength (Book as well), or Stronglifts 5x5, or Weindler's 5/3/1. SS and SL and structured similarly, if you don't like the look of that programing then check out the 5/3/1. All 3 are tried tested and true strength training programs.
  • fatfudgery
    fatfudgery Posts: 449 Member
    Is your main goal strength? If it is you should be working in the 3-6 rep ranges with heavy weights increasing every time you can.
    I would suggest you check out the program Starting Strength (Book as well), or Stronglifts 5x5, or Weindler's 5/3/1. SS and SL and structured similarly, if you don't like the look of that programing then check out the 5/3/1. All 3 are tried tested and true strength training programs.

    ^ Exactly this.
  • timbrom
    timbrom Posts: 303 Member
    When I played college sports the goal was to strength train. We did 12,8,6 and increased the weight as we went along. Now I lift 3 sets of 10 and move up in weight every 4 weeks. My question is should I do the reps of 10 and move up gradually or the 12,8,6.

    Where are you at lifting right now? Are you coming back from a long layoff and trying to re-build strength? If so I would get on a program like Starting Strength, 3 sets of 5 across.
  • Broderick50
    Broderick50 Posts: 842 Member
    Up untill 3 months ago I hadn't picked up a weight in over a year. Right now I'm trying to build endurance with some strength. Which is why I do the 3 sets of 10 increasing the weight after a few weeks. Up untill a few days ago I thought that was a good program to me. Now I'm not so sure with all of the advice I've been getting. I'm not trying to get back to what I was when I was an athlete I've set weight limits that when I get to that point I'm not moving up in weight anymore I'll just increase the reps.
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    Up untill 3 months ago I hadn't picked up a weight in over a year. Right now I'm trying to build endurance with some strength. Which is why I do the 3 sets of 10 increasing the weight after a few weeks. Up untill a few days ago I thought that was a good program to me. Now I'm not so sure with all of the advice I've been getting.

    i like the Boring but Big option in 5/3/1. you do your sets, pushing your maxes a little bit, and then you do five sets of 10 reps with a weight of about 50-60% of your max. that sounds light, but at the end of the fifth set you're sweating. build great muscular endurance. i really felt it in my legs, as i wasn't getting as fatigued when running or cycling.
    I'm not trying to get back to what I was when I was an athlete I've set weight limits that when I get to that point I'm not moving up in weight anymore I'll just increase the reps.

    lets see. i thought that when i reached a 170lb overhead press, i'd be happy... but now i want to see if i can reach 200lbs.
  • thinklivebefree
    thinklivebefree Posts: 328 Member
    Try 3 sets to failure ( 10,8,6 ) This means that you are to lift
    the weight all the way up to the point
    where you cannot get another rep no matter how hard you try. When I put
    this ( 10, 8, 6 ) I mean that in your first
    set you should pick a weight in which you fail in the 10 rep range, your second
    set pick a weight in which you fail
    in the 8 rep range and your third in the 6 rep range. and of course you want to switch up you routine every 3-4 weeks
This discussion has been closed.

Categories