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# of sets vs # of reps

Slacker16
Slacker16 Posts: 1,184 Member
edited February 12 in Fitness and Exercise
Two of my goals are to do 50 continuous push-ups and 20 continuous pull-ups (~70% there).

Which of the following workouts do you think is best:
a) 1 or 2 sets at max number of reps
b) do a pyramid increasing reps until failure, then back down
c) many sets with a small number of reps

From my point of view, a) is the quickest and the one I can do the most often, b) feels the most challenging and c) allows me to do the most overall reps (I could do sets of 5 pull-ups all day long).

I'm curious which people think is best.
Thaks

Replies

  • rybo
    rybo Posts: 5,424 Member
    D) Doing several sets just shy of failure with a short rest in between.
    There are pull up & push up apps that use this premise. I would also incorporate a grease the groove approach. Doing 1-2 sub maximal sets on your off days.
  • Slacker16
    Slacker16 Posts: 1,184 Member
    Thank you for your reply.
    D) Doing several sets just shy of failure with a short rest in between.
    In general, I never actually go to failure I just go up to "I don't think I've got another one in me", so I suppose that would qualify as just shy of failure.

    How short a rest? 2-3 minutes? When I do pyramids, I usually take rests proportional to the last number of reps I did.
    I would also incorporate a grease the groove approach. Doing 1-2 sub maximal sets on your off days.
    Interesting, I could switch my more or less daily "1 set at max" with 2-3 sets at 50% and see how that feels.
    Incidentally, I don't know if "grease the groove" is also used as an euphemism, but it should be.
  • rybo
    rybo Posts: 5,424 Member
    I'd probably stop 3-4 reps before failure and rest 60 seconds

    I'd defniitely try the additional sets at 50%

    They refer to "greasing the groove" a lot when talking about gettign better at a particular body weight move or exercise.
  • rllewell
    rllewell Posts: 234
    I've set a similar goal for pull-ups only. Push-ups were not on my radar but I know I can do 50 continuous. I'm doing my pull-up sets to failure and normally try to get in 4-5 sets. Since starting I've increased my max by 2 so I'm fine with my current progress. My goal was 15 "no cheating, full arms extended" continuous pull-ups by my May 9th birthday.
  • Slacker16
    Slacker16 Posts: 1,184 Member
    Sorry for unleashing the dark arts of necromancy upon ye, but I wanted to do a little follow-up on this.
    I'd probably stop 3-4 reps before failure and rest 60 seconds

    I'd defniitely try the additional sets at 50%

    They refer to "greasing the groove" a lot when talking about gettign better at a particular body weight move or exercise.
    So, tuesday and wednesday were off-days and I did 3 x 10 push-ups+5 pull-ups with 60 second breaks. Is good.

    Today, I wanted to do a pull-up day. 60 seconds isn't enough of a rest for me. I wanted to do 10-8-6-4-2 with 60 sec breaks and then two more sets of 10 with five minute breaks in-between them, but I tapped out in the middle of the 6 set and had to take a five minute break before doing the rest.

    I'll try push-ups with 60 sec breaks on saturday, but I think I'll do at least 2 minute breaks for pull-ups.
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