What Type Of Weight Training Progression Should You Be Using?
I am a 30 yr old Army Veteran. My teenage years were spent skinny. After a 3 yr tour in the Army Infantry I gained 20lbs of muscle.
It states how you use your 1 rep max to do 5 sets, with the 1st 3 sets being a warm up. If I do Chest and Triceps on the same day, do I do all my exercises the same way?
Thanks for the question Gary
I think your referring to the article I wrote back in November of last year. For those of you who haven’t seen it, you can view it here.
In the article, I don’t recommend using a one rep maximum effort.
I always do the first two exercises in this manner. Usually my third exercise is an isolation exercise but, I still try and increase the weight or repetitions for this exercise.
My routines is as follows:
• Bench press; 3 warm up sets - 1 work set
In this case, I’d do the first two exercises in the manner I described in the article. The third exercise is usually an isolation exercise and the weight will vary but the intensity will usually stay the same.
My progression always stays the same for the first two exercises for any muscle group. The first two or three sets are treated as a warm up and the last one being the “all out effort” set. For my last exercise, I’ll jump to 12 repetitions and stay there with the same weight.
I hope this helps.
All the best,
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