[RAGEN2008]

I was curious what other lifters were lifting for sets as far as weight and reps for various muscles, bench, dead lift, curls, tricep extensions, shoulder press, squats and so on.

I don't have a workout partner so I have no way to really gauge my progress in strength.

I was hoping maybe some of you could share your starting lift weight / reps and current along with the duration.

Next week I am going to do a very heavy workout routine and see what I can do for some sets and am just starting to record my routine and results.

Any help would be appreciated, also if possible include weight, hight and years training.

[Thomas_Rivera]

Originally Posted by RAGEN2008

I don't have a workout partner so I have no way to really gauge my progress in strength.

:

Bullshit, you don't need a partner to gauge strength. As far as sets go it depends on what i'm working towards, right now on my CKD diet I go high volume so as many as 30 sets for legs (thighs, hams and calves). Keep the power/olympic movements as the ones you go heaviest on, I would say 3-5 sets, bench, squat, dead and maybe fairly heavy.

Without a workout partner you should be able to squat, bench and dead fine without getting hurt so badly. For benching, bench inside the power rack, use the hooks to set up the bench at arm distance, set up the safety bars just above your chest and you'll be fine.

[RAGEN2008]

Not exactly what I was looking for.

I was thinking more of something along the lines of:

I bench 200 10x in a set

curl 105 x10 a set, squat 205 x10

and so on.

I wanted to see what people are putting on the bars and lifting in sets.

[MikeNYY420]

Originally Posted by RAGEN2008

Not exactly what I was looking for.

I was thinking more of something along the lines of:

I bench 200 10x in a set

curl 105 x10 a set, squat 205 x10

and so on.

I wanted to see what people are putting on the bars and lifting in sets.

Hmm well I curl 40lbs(dumbbells) about 6-4 reps or did last time for 4 sets then I mix it and do 35lbs 11-8 reps 4 sets.

Dumbbell pullover (not sure if you do these but I like them alot) 40lbs 8,8,8

I'm alot younger than you so I'm not sure how well this will let you gauge your progress or whatever your trying to do but....

[Thomas_Rivera]

Why not just check the training logs then?

[islander]

i work out by myself and just keep one of those cards they gave ya. is this at home or a gym? i felt kinda dorky at first but its a easy, fast way to grab or set the right weight right away. there is so many techniques. lots of guys seem to lift really heavy and only do like 3-4 of lots of things i geuss just to tear there muscles..? a trainer i know said its better just to do the 3 sets of 10 maxing out at 10. then doing super sets one day a week. im doing the bodyforlife method and it seems to be really good. doing 12 reps wait 60 seconds 8 reps at a higher weight 6 reps at a higher weight. the 6th one should be pushing it like crazy. then back to the first weight of 12 agian. it takes sometime figuring out what your max would be on your 6th one would be. then you work back from there reducing so your 12's would be like 60 pounds less then your 6's. just putting this out there. lots more guys on here prob know 99%more then me. but you asked and this is what im doing.

[TRUNK85]

this might be able to answer your question. i always pyramid weight and not necessarily reps. for example, a barbell bench press which would be my first exercise would go something like this.....
2 warm up sets followed by 3 working sets for 6-10 reps

1 set-185x10 reps
2 set-225x10 reps
3 set-265x6-8 reps (failure)

-the last set is taken to failure. squeezing the muscle and controlling it throughout the movement. i usually just take my last set to failure on any of my movements. usually do just 3 working sets per body part. first set is moderately heavy, second set is heavy, and the final set is very heavy and to failure. my last set is to gauge my progress so i know next time whether i have to add weight or not. pyramiding weight has been the best technique i have ever used to gain strength and keep making improvements. 8 time mr. olympia, Lee Haney, stressed the importance of pyramiding weight b/c it prepares the muscles properly for heavy loads. if u went to failure on every set, ur really putting a fuck ton o stress on ur CNS....hope this helps. peace.

[TRUNK85]

-i have gotten up to a 455lb squat all naturally for 8 solid reps using this method and my legs grew!!!! stay focused and work hard...don't destroy the muscle but stimulate it. i try to keep adding weight every workout or make each workout a lil more difficult than the last...then after 8 weeks...i take a week off. later man, take care!

[RAGEN2008]

Originally Posted by MikeNYY420

Hmm well I curl 40lbs(dumbbells) about 6-4 reps or did last time for 4 sets then I mix it and do 35lbs 11-8 reps 4 sets.

Dumbbell pullover (not sure if you do these but I like them alot) 40lbs 8,8,8

I'm alot younger than you so I'm not sure how well this will let you gauge your progress or whatever your trying to do but....

I was looking for some what of an average, younger, bigger smaller, if two people are working out for a year and they both add about 40 pounds to what they regularly bench then they both increased about 40 pounds over a year working out, if I went up 60 I would be doing great compared to them, if I worked out a year and only added 20 pounds to what I regularly bench in sets I would be below the curve and would know I am not doing something right.

[RAGEN2008]

Originally Posted by Thomas_Rivera

Why not just check the training logs then?

I didn't even know there were training logs thanks a lot!

[RAGEN2008]

So how many total sets are you guys doing per muscle?

I have been doing between 8-10 total sets per muscle, like 4 flat bench, 3 incline, 3 fly sets, are you guys talking 3 per exercise with two warm ups? like 2 warm up sets, then 3 flat, 3 incline, 3 fly's?

Or doing just 2 warm ups and 3 heavy sets of benching alone?

[TRUNK85]

-for my bigger muscles like, chest, back and shoulders, i do about 12 working sets total spaced over 4 different exercises. as the weeks go on i might add a few more sets or another exercise for each body part to overload the muscle.
-for legs i usually do about 12-15 total working sets. if i feel crazy i will do 15 to even 20 working sets.
-usually train my body parts once a week, i have a busy ass fukin schedule so my body usually can only put up with once a week training. i got great results doing a 3 on 1 off routine before.
-i always try to inscrease my intensity each week whether by doing force reps, drop sets, negatives, more overall volume.
-hope that helps. later