Originally posted by RahimKYou should also try pyramid training.
You gotta be joking!
10 reps of bench pressing, wait 45 seconds and then do 10 more reps, wait 45 sec, then do 10 more reps, wait 45 seconds and then do 10 more reps?
No way!! That's brutal. I read that on some other weight sites 1 min to 3 min break inbetween.
I should use less weights then and maybe do 8 instead of 10 reps.
I did 3 sets of 10 ...[text shortened]... irst time I doing this. Mostly I do 1 set and then I call it quits and do some other exercises.
Start with
2 reps at 35lbs
2 reps at 40lbs
2 reps at 45lbs
2 reps at 50lbs
2 reps at 55lbs
2 reps at 60lbs
2 reps at 65lbs
2 reps at 70lbs
2 reps at 75lbs
2 reps at 80lbs
2 reps at 75lbs
2 reps at 70lbs
2 reps at 65lbs
2 reps at 60lbs
2 reps at 55lbs
2 reps at 50lbs
2 reps at 45lbs
2 reps at 40lbs
2 reps at 35lbs
Obviously you will find your own upper max limit, it may only be 60lbs.
It may not sound much but by the time you are at 2 reps at 50lbs on way back down you will be struggling.
These are better done on a weight lifting machine as it is quicker to change weights and much easier with a training partner.
Eventually you want to move onto 3 reps, 4 reps and possibly even 5 reps. The more reps you do then I'd miss out certain weights, maybe only doing the even weight (40lbs, 50lbs etc) or the odd weighs (35lbs 45 lbs etc) when you are doing 4 or 5 reps.
You have no idea just how hard these are until you try. I have seen some so called fit people struggle to lift 5 lbs even once after doing a set of 3 reps from 5lbs up to 60lbs and back down again.
Originally posted by adramforallHeard of it and did it in high school and when i'm using a weight machine which uses cables and pin for the weight then I use it.
You should also try pyramid training.
Start with
2 reps at 35lbs
2 reps at 40lbs
2 reps at 45lbs
2 reps at 50lbs
2 reps at 55lbs
2 reps at 60lbs
2 reps at 65lbs
2 reps at 70lbs
2 reps at 75lbs
2 reps at 80lbs
2 reps at 75lbs
2 reps at 70lbs
2 reps at 65lbs
2 reps at 60lbs
2 reps at 55lbs
2 reps at 50lbs
2 reps at 45lbs
2 rep ...[text shortened]... to lift 5 lbs even once after doing a set of 3 reps from 5lbs up to 60lbs and back down again.
With free weights and no helper it's not efficient. You spend more time getting up and changing the wieghts then you do working out. Also the breaks in-between gets rid of some of the benefit.