Reps/sets for strength neural adaptation

by **Karlos** on Fri Nov 14, 2008 10:12 pm

Im composing my plan for my heavy sessions and i'm wondering what is superior, if either, for strength gains?

Low rep straight sets?
ie. 3x3, 3x5, 5x5.

Or ramped?
eg. increasing weight with smaller increments up to a single near maximal set of 2-5reps.

I'm thinking doing one exercise per session ramped and the others varying between different straight sets between weeks.

by **health4ni** on Fri Nov 14, 2008 10:28 pm

Both sound fine.

Try this:
Week 1-3: 5 sets x 3 reps
Week 4-6: 3,2,1,3,2,1 (reps)

by **Alex** on Fri Nov 14, 2008 11:13 pm

Personally I'd go with how you feel on the day.

Sometimes I'm in the mood for 3's, other times 5's or higher.

I think you're trying to be too specific and rigid in your workouts which may be partly the cause of some drops in enthusiasm. Loosen it up a little and go with how with what you feel like in the day for the movements.

by **Karlos** on Fri Nov 14, 2008 11:18 pm

Yeah, perhaps i'm being too anal about it. I think i'll do one exercise ramped anyway and mix it up with straight sets and that 3,2,1 repeat method for the other exercises. sweet.

by **health4ni** on Sat Nov 15, 2008 11:01 am

I agree with Alex to some extent. But it's worth persevering with a similar strategy for a few weeks to see how the body adapts/copes. Hence why I suggested just 3 weeks on each variation. If you change it every session then you'll not be able to tell if you've made any improvements.

by **Ader** on Sat Nov 15, 2008 11:08 am

Also consider ramping up to big singles and then doing some drop sets at say 80% - This can work really well - It certainly forces you to fire up the biggest fast twitch fiberes - the theory is you've fatigueed everything else in the ramp up and then in the drop sets you're relying on the big suckers! - and recruiting them as much as possible is what you need to do to get stronger.

by **Craig** on Sat Nov 15, 2008 11:15 am

Wave load the reps mate, works really effectily for training more of the existing muscle to fire:

eg medium wave load: 5-4-3-5-4-3
short wave load: 5-2-5-2-5-2

Reps/sets for strength neural adaptation

Reps/sets for strength neural adaptation

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