IGX "...overflowing with foulmouthed ignorance."

IGX "...overflowing with foulmouthed ignorance."
It is currently Sat Dec 15, 2018 11:42 am

<


All times are UTC




Post new topic  Reply to topic  [ 5 posts ] 
Author Message
 Post subject: How many reps for power?
PostPosted: Sat Aug 11, 2018 3:16 am 
Offline
Top

Joined: Wed Sep 26, 2007 2:48 pm
Posts: 1360
I've added Power Cleans back into my lifting. (Or rather, Clean High Pulls.)
How many reps should be in my sets?

I initially was thinking of them as assistance for the Squat or Dead, so I tried loading them as an assistance exercise: like 3 sets of 10. But that seemed insane as soon as I got well into in my first set. This lift is for power, not "grinding" strength or whatever. It's not meant to be slow. So I feel like the reps beyond #5 or 6 are counterproductive.

What should it be? I'm thinking 3 to 5 is around the right number. And then if I really want volume, just add more sets after resting.

_________________
“War is the remedy our enemies have chosen. Other simple remedies were within their choice. You know it and they know it, but they wanted war, and I say let us give them all they want.”
― William Tecumseh Sherman


Top
   
PostPosted: Sat Aug 11, 2018 5:55 am 
Offline
Sergeant Commanding
User avatar

Joined: Sat Apr 01, 2006 11:38 am
Posts: 5266
For what it's worth...

I worked out at a gym used by some guys training for the US Olympic weightlifting team, at the time I was doing sets of 8-20 on cleans and push-presses/jerks. A guy told me if he wasn't training for the Olympics he would have done what I was doing, said he got a number of injuries with pushing the resistance high on low reps.

In my limited experience (1RM clean of 205, but 15RM of 165), I never noticed a transference from heavy weight/low reps to any measure of increased athleticism, though you can see I had a very small difference between my 1RM and 15RM in terms of weight. I did find high reps carried over to things like jumping higher and feeling stronger for Jiu-Jitsu.

_________________
"Believe strongly that the world is on your side if you keep true to what is best in you." - Master Carlos Gracie


Top
   
PostPosted: Sat Aug 11, 2018 5:33 pm 
Offline
Gunny
User avatar

Joined: Thu Jun 02, 2005 10:16 am
Posts: 656
1 to 3 reps with a weight you can move as fast as possible gets my vote.


Top
   
PostPosted: Sat Aug 11, 2018 7:38 pm 
Offline
Sergeant Commanding
User avatar

Joined: Wed Jan 05, 2005 5:46 pm
Posts: 7799
Location: TX
Quote:
1 to 3 reps with a weight you can move as fast as possible gets my vote.
Which isn’t going to be your 3RM. Probably between 5-8RM.

_________________
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex


Top
   
PostPosted: Sun Aug 12, 2018 9:10 pm 
Offline
Lifetime IGer

Joined: Wed Nov 01, 2006 5:39 pm
Posts: 19065
Classic.....oi...the fuck is this forum still up for?

Power and strength are easily the most transferable qualities in all of S and C.

The correct answer is doubles. one rep less or more won't kill you.

The simplest way to work either power (RFD) or strength is to start with an easy weight....work the weight up adding small amounts (3-5% or so) slowly over a series of sets...lets say less than 10 but more than 3. Do these for doubles...when the bar begins to slow down from what feels crisp to what feels challenging...but doable, back off slightly and do more doubles there until form degrades.

Sets of 8-whatever have a place...it's not here.

_________________
"He who knows only his own side of the case knows little of that." JS Mill


Top
   
Display posts from previous:  Sort by  
Post new topic  Reply to topic  [ 5 posts ] 

All times are UTC


Who is online

Users browsing this forum: No registered users and 11 guests


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Jump to:  
cron
Powered by phpBB® Forum Software © phpBB Limited