Rep question Urban...

[Freestyler]

I've been doing alot of 10x3 sets and 10,8,6 on various exercises...I have the tone i want now i want to thicken up a little. If i took my sets and made them 4x3 and 6,4,2 that would help correct? Thanks.

 

[Urban]

It's not so much a matter of reps but of weight and load. Most of the time prilepin's chart is a good guide:

Though you will find things it lacking in things like strength endurance where I feel, tabata's, "50 reps in 20 minutes", and high set low rep rep schemes are a better way to go. However for heavy training (80% and above) it's spot on. For power training (less than 70%) I might reccomend less reps than they have down (which borders on power endurance, an entirely different goal. Though there are a 10x3 dynamic day rep scheme seems to be becoming more common). safe to say, most people reading this shouldn't even concern themselves with dynamic effor or power training.

So like I said, certain rep schemes will not, on their own, solicit different types of strength, there's load and intensity that must be considered. On all worksets I push as hard as can for each rep, so if it's light weight, the intensity is still there and the bar flies up.

 

[Freestyler]

Yea every rep i do is 100% intensity. Thanks urban.

 

[graedy]

prilepines chart is recommended by many good trainers. i find that very interesting because this chart is from the 70s i think. and it still seems to be right. good guy, monsieur prilepine!

 

[rEmY]

Yea every rep i do is 100% intensity. Thanks urban.

intensity in strength training is defined as a percentage of your 1 RM.

 

[Aerts/Mir33]

intensity in strength training is defined as a percentage of your 1 RM.

thats obviously not how they're using it

 

[rEmY]

thats obviously not how they're using it

who?

the percentages listed on prilepin's chart are based off of your 1 rm.

 

[hughes]

Exactly, you can't really gauge how much effort your putting in.

'Ooh, I worked hard, but I could increase my determination by 10% or so'

 

[Fedorable]

who?

the percentages listed on prilepin's chart are based off of your 1 rm.

but by the context of how the fellow used it, that is not what he was referring to.