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  1. #1
    Elite PillarofBalance's Avatar
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    Rep Ranges and Ramp Ups

    Here is something I see constantly... Pisses me off to no extent.

    Example 1:

    Guy is setting up to deadlift. Hey at least he's deadlifting... but:

    Set 1:
    135 x 15 to warm up

    Set 2
    225 x 8

    Set 3
    275 x 6

    Set 4
    315 x 4

    Set 5
    405 x 1 with horrible form and dropped from the top.

    WTF. Someone explain why he did more warm up reps than work sets?

    Not knocking bodybuilders, but I don't see anyone but bodybuilders do this shit.
    "Overzealous dosing" -Jin

    Rest in Peace Robot Lord. First round of Natty Boh is on me when I make it up there with you brother.

  2. #2
    Elite noobmuscle's Avatar
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    Re: Rep Ranges and Ramp Ups

    If everyone that does BB'ing does this, that should mean there is some science to it, right? I don't know POB, but I can understand aggravation.

  3. #3
    Elite grizzldsealpoacher's Avatar
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    Re: Rep Ranges and Ramp Ups

    Aw buddy I guess its time for me to learn something new lol. So I was using the 5x5 technique with a 135x15 warm up doing dead lifts then I would jump to 275 and do 5x5. Using this strategy I was ****ing up my form b/c I wasn't getting used to the increased weight. So i went back to something similar to what you described so here is what deads looked like for me last night let me know if you think I should switch it up and what you would like it to look like bro

    135x15 225x12 275x10 325x5 345x4 (PR) I am always looking to learn bro and I respect your opinion
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  4. #4
    Elite PillarofBalance's Avatar
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    Re: Rep Ranges and Ramp Ups

    Originally Posted by noobmuscle View Post
    If everyone that does BB'ing does this, that should mean there is some science to it, right? I don't know POB, but I can understand aggravation.
    If everyone jumped off a bridge does that mean there is some science to jumping off a bridge? lol wut?

    Originally Posted by grizzldsealpoacher View Post
    Aw buddy I guess its time for me to learn something new lol. So I was using the 5x5 technique with a 135x15 warm up doing dead lifts then I would jump to 275 and do 5x5. Using this strategy I was ****ing up my form b/c I wasn't getting used to the increased weight. So i went back to something similar to what you described so here is what deads looked like for me last night let me know if you think I should switch it up and what you would like it to look like bro

    135x15 225x12 275x10 325x5 345x4 (PR) I am always looking to learn bro and I respect your opinion
    What I'm getting at grizz is that 135lb deadlifts aren't going to make you grow or make you stronger. And doing that many reps in a row at that weight will only take away from your top end lifts. At this point, I don't even bother with 135. I dance around the gym like a fairy to get warmed up, then my first warm up sets are at 225. I do three reps per set. And I do as many sets as I need to in order to warm up.

    With 5x5 things may be a bit different, but instead next time try this with 3 to 5 min between sets.
    Warm Ups
    135 x 5
    135 x 5
    225 x 3
    225 x 3
    285 x 2
    Acclimation Set
    325 x 1
    5RM
    350 x 5

    I bet those 350's will come ripping off the floor. Your hips will be nice and fresh still.

    If you're not doing a 5x5, continue on with the 350 x 5 for as many sets as you want. Hell do 8 or 10! But they'll be working sets at a more full capacity.

    I bring this up btw because I used to lift like an idiot. Once I cut out the reps at nothing weights, my lifts went up rapidly. No disrespect intended.
    "Overzealous dosing" -Jin

    Rest in Peace Robot Lord. First round of Natty Boh is on me when I make it up there with you brother.

  5. #5
    Elite DF's Avatar
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    Re: Rep Ranges and Ramp Ups

    I used to do more warm up reps with deads until I realized that it was taking away from my heavier sets. Know I start with 225 for 8-10 jump to 315 8-10, 365 6-8 then 405x4. I was able to get 455 1 rep max but felt my form went to shit. It maybe just me but deads really take a toll on me so I make them my last exercise of the workout.

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    Originally Posted by PillarofBalance View Post
    If everyone jumped off a bridge does that mean there is some science to jumping off a bridge? lol wut?



    What I'm getting at grizz is that 135lb deadlifts aren't going to make you grow or make you stronger. And doing that many reps in a row at that weight will only take away from your top end lifts. At this point, I don't even bother with 135. I dance around the gym like a fairy to get warmed up, then my first warm up sets are at 225. I do three reps per set. And I do as many sets as I need to in order to warm up.

    With 5x5 things may be a bit different, but instead next time try this with 3 to 5 min between sets.
    Warm Ups
    135 x 5
    135 x 5
    225 x 3
    225 x 3
    285 x 2
    Acclimation Set
    325 x 1
    5RM
    350 x 5

    I bet those 350's will come ripping off the floor. Your hips will be nice and fresh still.

    If you're not doing a 5x5, continue on with the 350 x 5 for as many sets as you want. Hell do 8 or 10! But they'll be working sets at a more full capacity.

    I bring this up btw because I used to lift like an idiot. Once I cut out the reps at nothing weights, my lifts went up rapidly. No disrespect intended.
    You warm up way more than I do. I do one warmup set, load up, and pull my working weight. Maybe I'm young and stupid?

  7. #7
    Elite grizzldsealpoacher's Avatar
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    Re: Rep Ranges and Ramp Ups

    Ok POB I got ya I will run this next back day fo sho. I got another one for ya . I suck worst at bb bench. I dont know what it is I can handle 105db's for work sets but I struggle putting up 235x5x5 when using the bar bell for flat bench. Currently I am doing 20 rep 135 warm up then 225x5x3 235x5x2 what would you suggest I change up here I am looking to get stronger in the flat bench?? thanx for the help today is chest for me
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  8. #8
    Elite PillarofBalance's Avatar
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    Originally Posted by grizzldsealpoacher View Post
    Ok POB I got ya I will run this next back day fo sho. I got another one for ya . I suck worst at bb bench. I dont know what it is I can handle 105db's for work sets but I struggle putting up 235x5x5 when using the bar bell for flat bench. Currently I am doing 20 rep 135 warm up then 225x5x3 235x5x2 what would you suggest I change up here I am looking to get stronger in the flat bench?? thanx for the help today is chest for me
    Same idea. Less reps per set for warm ups.

    Bar x 7
    135 x 5
    135 x 5
    Then if you feel lubed move up. Go by feeling, not by what some mag told ya.

    Acclimate
    165 x 3
    205 x 3

    230 x 5
    Etc....
    "Overzealous dosing" -Jin

    Rest in Peace Robot Lord. First round of Natty Boh is on me when I make it up there with you brother.

  9. #9
    Elite Lulu66's Avatar
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    Re: Rep Ranges and Ramp Ups

    Originally Posted by PillarofBalance View Post
    Here is something I see constantly... Pisses me off to no extent.

    Example 1:

    Guy is setting up to deadlift. Hey at least he's deadlifting... but:

    Set 1:
    135 x 15 to warm up

    Set 2
    225 x 8

    Set 3
    275 x 6

    Set 4
    315 x 4

    Set 5
    405 x 1 with horrible form and dropped from the top.

    WTF. Someone explain why he did more warm up reps than work sets?

    Not knocking bodybuilders, but I don't see anyone but bodybuilders do this shit.
    That looks more like an powerlifters routine.
    US Goverment Policy: If It Ain't Broken, Fix It Till It Is.

  10. #10
    Member Pikiki's Avatar
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    Re: Rep Ranges and Ramp Ups

    Cause he is powerlfter...lol

  11. #11
    Elite noobmuscle's Avatar
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    Re: Rep Ranges and Ramp Ups

    Originally Posted by PillarofBalance View Post
    If everyone jumped off a bridge does that mean there is some science to jumping off a bridge? lol wut?
    Good point POB... good point! lol

  12. #12
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    Re: Rep Ranges and Ramp Ups

    Ok POB here was the new chest bb flat bench BARx7 worst thing i have ever done lol 135x5x2 185x3 205x3 230x5 235x5x2 240x4 255x3 (pr) how would you change it? or is that the tits (.)(.)
    Enjoy Your Ride!

  13. #13
    Elite PillarofBalance's Avatar
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    Re: Rep Ranges and Ramp Ups

    Originally Posted by Lulu66 View Post
    That looks more like an powerlifters routine.
    Not to me it don't... Looks like an idiot doing pyramids.
    "Overzealous dosing" -Jin

    Rest in Peace Robot Lord. First round of Natty Boh is on me when I make it up there with you brother.

  14. #14
    Elite PillarofBalance's Avatar
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    Re: Rep Ranges and Ramp Ups

    Originally Posted by grizzldsealpoacher View Post
    Ok POB here was the new chest bb flat bench BARx7 worst thing i have ever done lol 135x5x2 185x3 205x3 230x5 235x5x2 240x4 255x3 (pr) how would you change it? or is that the tits (.)(.)
    You hit a PR. I wouldn't change a damn thing. Nice work Grizz.
    "Overzealous dosing" -Jin

    Rest in Peace Robot Lord. First round of Natty Boh is on me when I make it up there with you brother.

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    Re: Rep Ranges and Ramp Ups

    Okay, I am totally different in this regard. I am not much of a fan of the low reps (read less than 8) for anything.

    I tried it for years and my body just never responded so my rep scheme is geared more toward higher reps.

    Here is the kicker,after a solid warm up, I open with the heaviest weight I am going to use and cut weight not add weight during my subsequent sets.

    For example, chest today looked like this...

    Flat bench - 305X10 reps, 295X10 reps, 275X10 reps, 275X10 reps
    Flat DB Bench - 100X12 reps, 100X10 reps, 100X10 reps
    Incline bench - 225X10, 225X10, 225X10
    Cable Flys using an FST-7 finishing technique

    Chest done. 35 minutes.

  16. #16
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    Re: Rep Ranges and Ramp Ups

    Originally Posted by Cashout View Post
    Okay, I am totally different in this regard. I am not much of a fan of the low reps (read less than 8) for anything.

    I tried it for years and my body just never responded so my rep scheme is geared more toward higher reps.

    Here is the kicker,after a solid warm up, I open with the heaviest weight I am going to use and cut weight not add weight during my subsequent sets.

    For example, chest today looked like this...

    Flat bench - 305X10 reps, 295X10 reps, 275X10 reps, 275X10 reps
    Flat DB Bench - 100X12 reps, 100X10 reps, 100X10 reps
    Incline bench - 225X10, 225X10, 225X10
    Cable Flys using an FST-7 finishing technique

    Chest done. 35 minutes.
    Another example of doing it right... The idiots I'm talkin about are the ones who are squatting 135 to failure on a warm up. So long as you're pushing yourself to the brink on WORKING SETS then weight/rep range is all relative. Nice routine you got bro.
    "Overzealous dosing" -Jin

    Rest in Peace Robot Lord. First round of Natty Boh is on me when I make it up there with you brother.

  17. #17
    Elite grizzldsealpoacher's Avatar
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    Re: Rep Ranges and Ramp Ups

    I can dig this style too^^^^^^I will give it shot ! I love this thread thanx for the tips fellas
    Enjoy Your Ride!

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