Rep question Urban...

Discussion in 'Strength & Conditioning Discussion' started by Freestyler, Jul 17, 2005.

  1. Freestyler

    Freestyler Purple Belt

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    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.
     
  2. Urban

    Urban Savage Mystic

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    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:
    [​IMG]

    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.
     
  3. Freestyler

    Freestyler Purple Belt

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

    graedy Brown Belt

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    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!
     
  5. rEmY

    rEmY Needs to eat more

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    intensity in strength training is defined as a percentage of your 1 RM.
     
  6. Aerts/Mir33

    Aerts/Mir33 Purple Belt

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    thats obviously not how they're using it
     
  7. rEmY

    rEmY Needs to eat more

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    who?

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

    hughes Beltless Bum

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    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'
     
  9. Fedorable

    Fedorable Continues without supporting Sherdog.

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

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