Originally posted by Baget
how much are you going up every week? i think that could be alittle dangerous.. when i was building i'd do a warm up set of 10, up the weights to 75% of my max and do 8, do my max as many times as i could, then 75% again, then the warm up weight until complete failure. only time i'd ever up my weight was when i'd do my max more than 4 times.
took me forever to get up to 215 for my max.. now i'm back at like 60 pounds due not going for a few months
Based on Max weight you can do w/o straining for 10 reps. Time's this weight amount by 1.33, so say 100lbs, you'd have a max of 133lbs. then you do your sets like follow:
1st week= set 1 12 reps @ 55%(of 133lbs), set 2 10 reps @ 60%, set 3 10 reps @ 60%, set 4 8 reps @ 65%
2nd week= set 1 60%, set 2 65%, set 3 65%, set 4 70%
etc...
by week 6 you re-evaluate your 10 rep max and go up again. This way you never stagnate at one weight and don't allow your muscle's to get used to the excercise.