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Thread: maximal vs repeated

  1. #1

    maximal vs repeated

    could someone tell me the difference between a 4x10 workout at say

    40%-50%-60%-75%
    vs
    60%-60%-60%-60%

    Which way works best? Or should i say, what is the best way to implement them both?

  2. #2
    Quote Originally Posted by hemann View Post
    could someone tell me the difference between a 4x10 workout at say

    40%-50%-60%-75%
    vs
    60%-60%-60%-60%

    Which way works best? Or should i say, what is the best way to implement them both?
    First, both of these are repeated. Maximal lifts are generally accepted to be 85% and higher.


    The question needs qualification and depends on what you're trying trying to get out of your lifting. If you're lifting 4 x 10, I assume your're doing hypertrophy or general fitness. You can use 60-60-60-60 just fine for fitness if you shorten the rest periods between sets as your fitness allows (density trainng).

    If you're actually trying to build some muscle, I wouldn't start counting work sets until I was at 60%, which is about a 15-16RM, unless you're out of shape.

    If you're needing to build strength, I would reduce the reps to 3-5 per set and increase the loads as much as your other training and performance goals allow.

    Define your goals and you will get some specific suggestions on intensity, volume frequency, etc.

  3. #3
    Member RB34's Avatar
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    I guess week 1 of my gpp 3x10x50% is pointless?

    Quote Originally Posted by star61 View Post
    First, both of these are repeated. Maximal lifts are generally accepted to be 85% and higher.


    The question needs qualification and depends on what you're trying trying to get out of your lifting. If you're lifting 4 x 10, I assume your're doing hypertrophy or general fitness. You can use 60-60-60-60 just fine for fitness if you shorten the rest periods between sets as your fitness allows (density trainng).

    If you're actually trying to build some muscle, I wouldn't start counting work sets until I was at 60%, which is about a 15-16RM, unless you're out of shape.

    If you're needing to build strength, I would reduce the reps to 3-5 per set and increase the loads as much as your other training and performance goals allow.

    Define your goals and you will get some specific suggestions on intensity, volume frequency, etc.

  4. #4
    Quote Originally Posted by star61 View Post
    First, both of these are repeated. Maximal lifts are generally accepted to be 85% and higher.


    The question needs qualification and depends on what you're trying trying to get out of your lifting. If you're lifting 4 x 10, I assume your're doing hypertrophy or general fitness. You can use 60-60-60-60 just fine for fitness if you shorten the rest periods between sets as your fitness allows (density trainng).

    If you're actually trying to build some muscle, I wouldn't start counting work sets until I was at 60%, which is about a 15-16RM, unless you're out of shape.

    If you're needing to build strength, I would reduce the reps to 3-5 per set and increase the loads as much as your other training and performance goals allow.

    Define your goals and you will get some specific suggestions on intensity, volume frequency, etc.
    Its just GPP work. Or even pre-GPP. I have found that on my bench press, i can do 4x10 with either 165-175-185-205, but if i start at 185 it usually ends up like 185-185- (185x6)-175. My max is 265-270.

    Exact percentages aside, is there a difference in training with a lower weight to start and finishing high vs starting higher and finishing with about the same weight?

    I am trying to develop maximal strength (1-rep). But, I take 4 weeks of 4x10 and then switch to 10 weeks of a 5-3-1 and variation program.

    It would stand to reason that if I increased my 10 rep max and muscle hypertrophy... it would hopefully aid my 1 rep max after the 10-week period.

    Im not sure that all came out the way i wanted it to...

  5. #5
    Because it's easier when you work your up vs staying with the same weight for all sets.

    Quote Originally Posted by hemann View Post
    Its just GPP work. Or even pre-GPP. I have found that on my bench press, i can do 4x10 with either 165-175-185-205, but if i start at 185 it usually ends up like 185-185- (185x6)-175. My max is 265-270.

    Exact percentages aside, is there a difference in training with a lower weight to start and finishing high vs starting higher and finishing with about the same weight?

    I am trying to develop maximal strength (1-rep). But, I take 4 weeks of 4x10 and then switch to 10 weeks of a 5-3-1 and variation program.

    It would stand to reason that if I increased my 10 rep max and muscle hypertrophy... it would hopefully aid my 1 rep max after the 10-week period.

    Im not sure that all came out the way i wanted it to...

  6. #6
    Member stilljd_5's Avatar
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    Why such a rapid drop from 4x10 to 5 3 1. With the high reps you are working at high lactic, have you tried a progression down, say 4x10, 3x10, 3x8, 3x6, then the 5 3 1.

  7. #7
    Quote Originally Posted by stilljd_5 View Post
    Why such a rapid drop from 4x10 to 5 3 1. With the high reps you are working at high lactic, have you tried a progression down, say 4x10, 3x10, 3x8, 3x6, then the 5 3 1.
    Why 4x10 - lots of volume?

    3x10
    3x8
    3x7
    4x6
    4x6

  8. #8
    Member stilljd_5's Avatar
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    Quote Originally Posted by tamfb View Post
    Why 4x10 - lots of volume?

    3x10
    3x8
    3x7
    4x6
    4x6
    hemann **I take 4 weeks of 4x10 and then switch to 10 weeks of a 5-3-1 and variation program.**

    I personally do not use 4x10

  9. #9
    i had used

    4 weeks: 4x10
    4 weeks: 4x6
    4 weeks: 4x3
    week 13: max

    i went up 15 pounds, but i felt like i lost what i had gained in the first 4 weeks. I shrunk back down to where i was before i started. Is there a problem with going from high volume immediately into high intensity? such as : 4 weeks 4x10 then 10 weeks 5-3-1 (its not just 5-3-1, its a whole program generally based around the 5-3-1 system.).

    The guy says to "lift like a body builder" for 4 weeks before using his 10-week 5-3-1 program. I just thought 4x10 was a good "opposite" to 5-3-1... 3x10 could be better perhaps,

  10. #10
    Member stilljd_5's Avatar
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    You are trying to use two different energy systems. Transferring from a lactic to a carb fuel. High lactic weight training can give the same results as *** where as using carb as the fuel may require *** to get the same result which is increased strength.

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