This can also manifest itself when doing
multiple reps in a set.
Not exact matches
Perform
multiple squat
reps every day, preferably
in sets of 1,000.
In addition to acting as a benchmark for your strength gains, knowing your one -
rep max with
multiple lifts is a key to workouts that require a specific
set of exercises and
reps at a certain percentage of your personal max.
Just like with the single - leg squats, hammer a heavy variation
in standard strength
rep schemes between 4 - 8 for
multiple working
sets.
When doing curls or military presses, when one comes to the point
in multiple reps that
in order to complete the
rep set, one has to start cheating i.e., not keeping ones form, should one stop when form is impossible to hold or is cheating acceptable if it is
in the last 2 to 3
reps.I am under the impression that form is critical and that cheating does nothing but hurt oneself.
By utilizing two different exercises for alternating
reps, you'll challenge your lats and upper back with massive tension from
multiple angles
in one
set... very effective for muscle growth.
For example, most training programs consist of
multiple sets, but all
sets are done with
reps in a range of 5 - 15
reps.. This,
in my opinion, is too narrow of a range
in order to train as many fibers as is desirable or practical.
Just keep
in mind this is a pretty hardcore method; don't expect it to be as easy as low
rep methods if you decide to do a
multiple set routine.
The two best discoveries I ever made
in terms of improving my results were a) decreasing from lifting
multiple times per week to only once per week and b) adding one high
rep set per exercise.
Doing one or two
sets every day I got really strong within few weeks but my problem is because I train
in my garage with just a limited amount of Weight with adjustable Dumbbells, I was limited to adding
reps so instead I started doing
multiple sets with the same weight such as the famous 5 x 5 but instead I do 5 x 20 - 30, this way it's going to take longer to achieve all
sets with the same weight.
Also what about a method such as clustering using a heavy weight to complete
multiple low
rep sets in quick succession?
Methods you can experiment with: regular
sets in the 2 - 4 and 4 - 6
rep ranges, rest - pause
sets (
multiple mini-
sets of heavy weight using 90 % of your max weight taking only 10 - seconds rest between
reps), wave loading (1 x 5, 1 x 4, 1 x 3, 1 x 5, 1 x 4, 1 x 3), contrast loading (1 x 1, 1 x 5, 1 x 1, 1 x 5, 1 x 1, 1 x 5).