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Anonymous
You have to work in sets of increasing weight to see any kind of improvement. When I played football, we did everything in 6 week blocks. The first workout, we would max out (in b4 bel-air) and see what was the highest total weight we could lift. From that point until the next max out day, we would work out based off of percentages of our max.
For example, say my max bench was 250. In order to increase my ability to lift these weights, we would start at a percentage around 60% to 65% of that max. So for 65% of my max, I would start my work out like this:
4 sets of 10 reps at 65% or 160lbs. we would work like that for about three weeks, each week, increasing the percentage of weight we pushed. The last two weeks or so leading up to the max out day, we would then begin to change the way our sets worked:
1st set: 10 reps at 70% 2nd set: 8 reps at 75% 3rd set: 6 reps at 80% 4th set: 4 reps at 85%
What this would do is allow us to keep pushing our bodies past their normal levels and continue to gain stregnth. Usually on the next max out day, most of us would see an improvement anywhere from 5 to 15lbs in stregnth.
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