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Anonymous
Simple old school progression 2017-04-03 10:51:20 Post No. 40941087
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Simple old school progression 2017-04-03 10:51:20 Post No. 40941087
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> take a weight you can do for 5 reps
> Over the weeks take this to weight to 8-10 reps
> Add 10-20 pounds and do 5 reps, repeat.
Anyone here do this? I find this is the easiest and most enjoyable way to make progress. I feel it's underrated. It takes the pressure off you of having to go up 5 pounds a session and its way more fun.
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doesn't work as well because turning a 5 rep weight into a 6 rep weight is a far greater increase than adding 5lbs to a 5 rep weight and doing 5 reps, and that only compounds as you want to go from 6 to 8 and beyond
something that works better:
start off with a submaximal weight, 5-6 RM
5x2
1x3, 4x2
2x3, 3x2
3x3, 2x2
4x3, 1x2
5x3
repeat
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extrapolation
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>>40941552
>doesn't work as well because turning a 5 rep weight into a 6 rep weight is a far greater increase than adding 5lbs to a 5 rep weight and doing 5 reps,
Why is it harder?
>5x2
>1x3, 4x2
>2x3, 3x2
>3x3, 2x2
>4x3, 1x2
>5x3
>repeat
This hepburn-like method is great indeed.
But to be honest with you, I do neither of these. I just go, do some high reps warm-ups then try to do as many sets of 3-5 heavy reps as I can, doing at least 24 heavy reps total.
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>>40941552
>doesn't work as well because turning a 5 rep weight into a 6 rep weight is a far greater increase than adding 5lbs to a 5 rep weight and doing 5 reps
I do these for curls. Start with 10x5 reps, and build 10x10.
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bump for interest
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Heavy Triples and doubles with 4-6 rep ranges for volume work works
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>>40942196
this
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>>40941087
Gorgeous dame, would kill to make her mine
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