Rep schemes

Discussion in 'Fitness & Nutrition' started by φ, Oct 29, 2007.

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  1. φ

    φ Eugenics is the self-direction of human evolution.

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    Particularly with respect to squats/deads and oly lifts, would I be better off doing a 5x5 scheme (with the last set being 5 RM):

    295x5
    300x5
    305x5
    310x5
    315x5 (5 RM)

    OR something like:

    135x3
    225x3
    315x3
    320x3
    325x3
    330x2
    335x2
    340x1 (1 RM)

    etc

    I notice in doing the second, form is usually a bit better by the last few sets because you are only doing one or two reps.

    Thoughts?
     
  2. timberwolf

    timberwolf New Member

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    With the oly lifts you're definitely better off with the latter.
     
  3. KIDRR

    KIDRR Duck dog>* OT Supporter

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    I had this same question and was going to make a thread on it the other day. Which would be better for me?

    135x10 warm up
    225x10 warm up
    405x8
    465x5
    495x3
    515x2

    or

    135x10 warm up
    225x10 warm up
    405x8
    465x5
    495x3
    545x1
     
  4. TXLBS

    TXLBS New Member

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    What are you lifting for? Both rep schemes have advantages and disadvantages
     
  5. ericande

    ericande Active Member

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    Is there a good resource that explains the general idea behind how you do your reps? I've always been told higher reps for definition, higher weight for mass/strength but I'm sure there's way more to it.
     
  6. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    [​IMG]
     
  7. ericande

    ericande Active Member

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    That's perfect, thanks. Is that from Arnold's bible?
     
  8. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    God no
     
  9. ericande

    ericande Active Member

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    ok, help me out then. I need to buy some kind of book to get some more knowledge and peole say that book is what I need. What is that from?
     
  10. GuOD

    GuOD mcflurry diet

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    the book of ceaze
     
  11. NUDES

    NUDES New Member

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    I don't really see any benefit from singles in training unless it's like, 5 sets of 1 @ a certain weight.
     
  12. NUDES

    NUDES New Member

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    And OP there is a difference between how you train an "OL squat" vs. an actual OL move like a clean or whatever.

    The latter does better on stuff like doubles and singles.
     
  13. BarbaraWaltersPegleg

    BarbaraWaltersPegleg Irish Guido

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    And like Gogzy always yells at me, unless your competiting theres no reason for singles unless you are going for a PR or something, its just not worth it.
     
  14. φ

    φ Eugenics is the self-direction of human evolution.

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    I do olys 3 at most for five sets or so (including warm-ups), then keep increasing weight until I get a one-rep max.

    Squats I do four reps and do the same but stop at 2- or 3-rep max. I think, with squats at least, I will change it up to a 5x5. Deads I don't like doing more than four.:dunno:
     
  15. deznutz

    deznutz New Member

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    I dont know why people are 1rep maxing
     
  16. Falconer

    Falconer OT Supporter

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    What TUT does that chart assume?

    btw lol @ "silliness/madness/death"
     
  17. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    singles does not necessarily mean maxing
     
  18. size18boarder

    size18boarder rhetorical OT Supporter

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  19. size18boarder

    size18boarder rhetorical OT Supporter

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    id guess some sort of physiology or kinesiology textbook
     
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