Set/reps for smaller lifts

[prawn]

Hi guys,

Just wanting a little bit of advice for sets/reps for some of the smaller lifts:

Lunges - what's a good scheme for these after the 5x5 squat? I've also considered doing lunges as 5x5 to replace squatting (for variety) - or is lifting heavy for lunges a no-no?

Russian Twists/Full Contact Twist/Hanging Leg raises etc - these sort of exercises don't seem to get talked about much here. What works for MA sort of activity, high set low reps, or high reps?

Calf raises/tricep kickbacks/bicep curls etc - same thing, high set low reps, or is a bodybuilder scheme the way to go?


I'm not looking for a routine to comprise of these things lifts mainly, it's more when all the big lifts are done and you've got 20 mins to spare and want to throw in some other things afterwards.

What works, what is useless?


Thanks
Prawnsolo

 

[joshetc]

I think pretty much the only lift from all those you will see people here doing is possibly lunges. I think you will be mostly grip limited with them, so I'd work around whatever you can safely and easily hold.

As far as all the core workouts, most of us get a hefty workout from deadlifting, overhead squats, front squats, and back squats. If you feel you need more core work, I would recommend deadlifting more.

I don't really know what to say about the isolation lifts, I'd say do box jumps, rows, and chin-ups instead. Using your 3-5 rep max for rows and chins and do box jumps for height, obviously they'll basically be singles

 

[prawn]

Yeah I do chins/pullups and rows so it's really for after all this stuff is done.

But maybe the point is that if I have enough gas in the tank for more lifts after I've done all the main ones, I'm not moving enough weight in the first place?

 

[ahab]

Lunges - what's a good scheme for these after the 5x5 squat? I've also considered doing lunges as 5x5 to replace squatting (for variety) - or is lifting heavy for lunges a no-no?

Lunges work... but not as well for developing strength. Unilateral work like lunges do have a place in most programs as an assistance lift for squats

Calf raises/tricep kickbacks/bicep curls etc - same thing, high set low reps, or is a bodybuilder scheme the way to go?

tricep kickbacks even bodybuilders shun because of the low amount of muscle recruited. Stick with skullcrushers / tricep extensions. Calf raises are unnecessary for most programs. I only do them to get accustomed to holding more weight on my back for squats.

Other things to throw in? Ab puldowns, pulls to face, work with the ab wheel.....

Hanging leg raises - read TheNerdKing's log. They seem to work for him.

 

[prawn]

Ahab, so keep the lunges as a secondary thing always? 3x8-12 are good numbers for this (after 5x5 squats of course) or am I way off?

Yeah I also prefer tricep extensions but ATM I've got a shoulder injury so no overhead lifting. But again, could you recommend some numbers?

Abwheel is a good idea. I'll have to fish that out of whatever box its hiding in.

 

[joshetc]

Yeah I do chins/pullups and rows so it's really for after all this stuff is done.

But maybe the point is that if I have enough gas in the tank for more lifts after I've done all the main ones, I'm not moving enough weight in the first place?

Exactly. If you have more in the tank you should add weight. Some people naturally recover faster than others, so you might benefit from adding more sets or more compound assistance lifts. You may also even consider adding an extra day at the gym, if your recovery is really good.

Edit: Also, you can pretty much always go with as few reps with as much weight as you can safely maintain proper form while lifting. If your 2RM makes your form buckle, try your 3RM. Everyone is going to have slightly different "devine" rep schemes.

 

[vince89]

For things like biceps and calves I would do high rep to get a bit of mass. As long as you are squatting heavy and with volume you can do what you want for everything else. If you feel you need abit more mass in your upper body then do higher rep if you feel you need more endurance do very high rep (20-30, Dan Henderson does sets of 100) if you need strength do sets of 3-5. I wouldnt do 'heavy singles' for Upper Body unless youre going for a PR though.

 

[ThinkGreen]

I would suggest higher reps for assistance/abs, maybe something like 3-4 sets of 8-12 reps. I would probably suggest a bit more reps if you're doing direct ab work though, just make sure you're doing heavy core movements also(deads, squats, etc).

 

[TheCuttlefish]

unilateral lifts mean you can't hold as much weight. Therefore your CNS is not taxed as heavily and it makes less sense to do lower reps. 3-4 sets of 8-12 is a good scheme but I never do more than 8 because 8=16 and 16 reps is a long time to have weight on your back (or in your hands)

 

[Klotz]

For those lifts like twists and leg raises you should read the log "visions of glory" and see how he does it.