When choosing what weight to use, you should choose whatever weight will allow you to just complete the number
of reps in a set whilst still having good form.
This is particularly true if you're lifting a lot of weight and only perform 1 - 6
rep reps in each set.
One habit that is often seen when trainers push their poundages to the max is to take a slight pause
between reps in the set.
Though you do not train to failure with the Bulldozer system, You DO perform more
reps in a set then you normally would be able to manage training one set to failure.
Keep the reps into the 6 -12 range, with pyramidal scheme where you lift heavier weights for
fewer reps in each set.
Will not eating a pre-workout meal prevent you from getting just one
extra rep in a set, or prevent you from putting just 5 more pounds on the bar?
Lifting to failure means that you can't perform even one more
rep in your set because your muscles literally give out and that's it.
At the same time, while cheating on their performance may help you in the beginning, and could be tolerated in the last couple
of reps in the set, it won't get you far on the long run.
The definition of a low rep range is anything between 1 rep with near - maximal effort and 5
reps in a set.
Once you're able to perform 15
reps in a set, it's time for adding weight.
You should select a weight where you know that you'll be able to reach
the reps in a set you want to do, but you'll train to failure and beyond as the intensity increases.
Simply go back and forth between exercises until you reach the highest number of
reps in the set (in this case, 5 reps per drill); you will do 1 rep of each, then 2 reps of each, etc until you reach 5 before resting between rounds.
If not, then decrease
the reps in a set (if were doing 5 reps, go down to 3, if 3 then 1).
As soon as you are able to perform 6
reps in a set it's time to up the weight for the next set and aim for 4 + reps again.
5 X 5 means 5 sets doing 5
reps in each set, this means that you will be squatting, benching and deadlifting three times a week.
In most strength training programs, you're told to perform all of
the reps in each set without resting.
No matter how you arrange the rep scheme, multi-set workout programs that do not exceed a maximum of 15
reps in a set are not, in my mind, the equivalent of a program that includes work sets of 30 - 40 (or even higher) reps.
Recover fully between speed - strength sets (two to five minutes); when necessary, you can also use «intra-rep» recovery, meaning twenty to forty seconds of rest between
each rep in a set.
The important part about even accepting a challenge of 100
reps in a set, you need to be fully aware that continuous use of a system like this will NOT build muscle.
This is a challenging workout, if it's too difficult in the beginning halve the number of
reps in each set.
What I mean is that when
the reps in a set are performed, they should be done powerfully and quickly (while maintaining great form).
Absolute failure means that you can not possibly get
another rep in the set no matter what.