changing weight for changing reps

[tim_mcf]

For quite a while, my lifting plan was to always do 3 sets of 4 to 6 reps. Since the reps were low, I got used to doing quite heavy weights, approaching my one-rep max. Now I'm on a plan where I constantly change the parameters of how many reps (ranging from 5 to 15) & sets (from 2 to 5). Now, if I'm lifting a weight that pushes me to failure in 5 reps, I obviously can't lift it 15 times, so I need to drop the weight. I don't want to waste my time with blindly guessing what I'm capable of and going with trial-and-error for a few sets until I find the right weight...Is there some magic formula or rule of thumb that can get me close?

Thanks for the help.:

[threenorns]

pick a range - ie, 5 to 10.

start with 5 reps. next week, 6. keep going until you're doing 10. put the weight up.

repeat.

just a thought.

[cursor]

Let me put together a little chart for you ...

[Vas85]

well just by reading your title, i myself would try to use a weight that you can always get atleast 8reps to positive failure, as i think joint stimulation is just as important as lifting a heavy weight, and if you can do 6to positive failure, dropping it a few lbs or doing the heaviest sets first (after a warmup) will achieve you you're same weight as the 6repper, or so.

And also what i think you can do for changing the weight to changing the reps, normally when you pick up a weight say to curl, bench or deadlift or sqaut you mentally have an idea of approximately how many you can do give or take 2-3reps. So i guess the best approach is instinct, pick the weight up, curl it once, if you can curl it another 7-8 times you will definitely feel like you can lift it more often, then just remember, that weight, that many reps and so on.

Hope it gives you an idea, as i think a chart is too impossible, as different weight different reps on plenty of different exercises, too complex.

[maverick]

Cursor posted this up a while ago and I've found it quite useful as a rule of thumb.

http://members.aol.com/usamuscle/maxchart.html

[Vas85]

Originally Posted by maverick

Cursor posted this up a while ago and I've found it quite useful as a rule of thumb.

http://members.aol.com/usamuscle/maxchart.html

Just checked the site Maverick, but what i have to ask is... i dont think it is so to say correct, as an indicator or an approximate maybe, but when you compare a 1 rep max from say benchpress to a 1rep max from a skullcrusher, there would clearly be different leaps.

Becuase there are so many muscle groups i dont think all would fit withint he same proportion, unless this is made to only be an estimate? and im questioning how they came to this, since they wouldn't actually test every single on out.

But none the less it is an interesting chart. Thanks for reposting it.

[rufiedog]

Originally Posted by tim_mcf

For quite a while, my lifting plan was to always do 3 sets of 4 to 6 reps. Since the reps were low, I got used to doing quite heavy weights, approaching my one-rep max. Now I'm on a plan where I constantly change the parameters of how many reps (ranging from 5 to 15) & sets (from 2 to 5). Now, if I'm lifting a weight that pushes me to failure in 5 reps, I obviously can't lift it 15 times, so I need to drop the weight. I don't want to waste my time with blindly guessing what I'm capable of and going with trial-and-error for a few sets until I find the right weight...Is there some magic formula or rule of thumb that can get me close?

Thanks for the help.:

Why are you changing the number of reps?

Dan

[tim_mcf]

Originally Posted by rufiedog

Why are you changing the number of reps?

Dan

Well, I'm following this plan:

http://www.t-nation.com/readTopic.do?id=508031

And it calls for changes. I think the idea is to constantly change the parameters you work with, thereby making it so that your muscles have to keep adapting. Supposed to prevent plateaus, as far as I can tell.

I chose this particular plan just because it was time for a change, and I figured it was worth a try. After a week and a half, I'm pretty happy with it so far.

Vas, what you describe is basically what I have tried so far. I was just hoping for a way to speed that process up. The chart that Maverick posted looks like it might help.

Thanks!

[cursor]

Weight conversion chart

It'll at least give you some idea of rep/weight schemes. As noted, there'll be some variation depending on specific execises, target muscles, and you're own specific physical characteristics.

[tim_mcf]

Looks like the same thing Maverick posted. Thanks!

[cursor]

Oh ... I hadn't noticed.