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Sets, Reps, Power, Strength And Development! - Apr. 21 2008 0:13:52
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waspscentre12
Posts: 17
Joined: Mar. 21 2008
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Yo guys!! Thanks for taking the time to review my post first of all, all advice is most appreciated!
I have a question about sets and reps to develop mass, strength and power!
First of all, I play rugby and I am a centre / winger.
I'm 20 about 6'3", 17st and got a BF of about 13%.
I would like to know the best set number and rep range to best develop my strength and power.
Currently I am using 4 sets, then weight that I can lift for reps of 10, 10, 10 and 8 - which starts lighter then progressively gets heavier each set. I have recently changed from 4 sets and 12, 10, 8, 8 as advised from this website.
I would just like to ensure that I am getting the most out of my training, I have trained for about a year, but I am now taking it very seriously and want to become as strong and powerful as possible.
Am I right in thinking there are different rep ranges, 1-6 for strength etc?
I don't neccasarily want to get bigger by too much but want to get stronger so I want to ensure that I maintain my current weight roundabout, but improve my strength and power!
What sort of set and rep range should I be looking at or does this seem to be OK?
I've only really taught myself what to do so I'm in need of some advice!
Cheers again fellow gym junkies!
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RE: Sets, Reps, Power, Strength And Development! - Apr. 21 2008 9:23:49
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drewsky
Posts: 2534
Joined: Nov. 2 2005
From: Healthy Action Nutriton Consultancy
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Remember 1st off that strength and power are 2 different qualities. Secondly remember that you can mix things up within one training session.
Strength would be classically high weight low reps, power would be even lower (depending upon what you're training) and very quick lifts.
Do you know the olympic lifts?
Then you have to thing about total volume:
You;re currently doing ~38 reps are all these hard reps? How many different exercises per muscle group?
I'm not going to write out a program but an example might be
warm up
4 sets of 2 reps of an olympic lift then
4 sets of 4 of a compound exercise.
Cooldown
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RE: Sets, Reps, Power, Strength And Development! - Apr. 21 2008 12:53:50
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waspscentre12
Posts: 17
Joined: Mar. 21 2008
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Hi Drewsky, thanks for the reply.
Currently per muscle group, I warm up, do 4 exercises following 4 sets of 10,10,10,8 then cool down. Each rep is strict and with weight that I can lift for this amount of reps. Once I find that I can get 8+ reps on the heaviest weight on my last set, I will then progress to heavier weights.
I can send you a copy of my routine if you like?
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RE: Sets, Reps, Power, Strength And Development! - Apr. 21 2008 13:54:53
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Mortimer
Posts: 665
Joined: May 16 2006
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Hello mate. I'd reccomend as per Drew.
I'll put down a couple of rough sketches for you that i've used succesfully when playing American football in the past.
First off the routine outlined below.
Workout A
Squats - 3x5
Bench - 3x5
Deadlift - 1x5
Workout B
Squats - 3x5
Standing Press - 3x5
Rows 3x5 or Power Cleans 5x3
I'd say you can either shoot for doing these twice a week perhaps on a Monday and Thursday or a Tuesday and Friday perhaps or alternatively 3 X Weekly split as follows:
Monday: Workout A
Wednesday: Workout B
Friday: Workout A
Then the next week the natural progression is
Monday: Workout B
Wednesday: Workout A
Friday: Workout B
and so on and so forth. Accessory work for the abs can be added in on the end of your monday and friday session or alternatively if you opt for a two day a week set up just do 1-2 sets of sit ups/weighted sit ups or hanging leg raises on the end of both sessions.
It may look sparse but IMO its all thats required. Keep the emphasis on adding weight each week and make the movement controlled on the negative (but dont take all day..just controlled) and explosive on the positive/lifting portion of each movement. This will hold true especially if doing power cleans. I'd reccomend learning spot on correct form for Power Cleans as they are a complex movement and one i wouldnt want to try and explain here. You can find a great descriptive and demonstration of proper technique on the power clean at this link:
http://www.aceathlete.com/hatch/video.htm
Just look to the right of the video box and you'll see demonstration video thumb nails for the power clean and some other big basic lifts.
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