weight per set

T

tryonix

0
i am a little confused. i am new to lifting.

what i have been doing as an example say for dumbell bench press, is working say 50 lbs 10 reps 4 sets for about a month - then the next month
55 lbs 10 reps 4 sets.

But all of my gym buddies will do the first set with say 35 lbs for 10 reps then for the next set do 40 lbs for 8 reps, the for the next set 45 lbs for 8 reps, then the last set at 50 lbs for 6 reps. then the next month increase all by 5 lbs.

My question is what is the difference in the 2 methods - am i doing it wrong?
which is better? - i notice all of my friends have wicked stretch marks which i don' want.
 
Neither is necessarily right or wrong. What your friends are doing could be called a pyramid. Or the 1st set could be called more of a warm up for their heavier work. The lower rep range (5 - 10) has typically been associated with muscle growth, while the higher rep range (12 - 15+) has typically been used to develop or maintain strength.

While I don't think you're way of adding 5 lbs each month is bad, it's just one possible way to add weight, increase size, increase strength. You're buddies are in the same boat. You should take a page from their book and try what they're doing, it will add some variety to your muscles, shock them into saying "Whoa whoa whoa...what are ya doin' here pal?" This is when they grow.

Just remember, you don't always have to add 5 lbs per week. Just work hard, fatigue the muscles. If you can do even 1 rep more than you wanted to with a weight, up the weight. If you can't make it to your rep goal, drop the weight.

As for the stretch marks, it's one of two things . They either grew very very quickly, or they bounce at the bottom of pushing movements.
 
I think the 3x10 or in your case 4x10 routine is great for someone new to lifting, you'll get results and it's nice and easy to follow. After a while though you'll probably find that you play around with weight, reps and sets a lot while you find what's best for you. It's also good to chuck in the odd variation too to keep your muscles guessing and adapting.

As for stretch marks, if your friends have them then do what they're doing :D
I'm not sure if you can stop them appearing but moisturising regularly might help
 
CCR: I agree with the first part of your post, but not the second.

Stretch marks are not, in any way, evidence of an effective weight training routine. If you're body is growing normally (no illegal supplementation) and you are moving the weight properly, the skin will stretch as the muscles grow.

Stretch marks are the result of too rapid growth (See a pregnant woman's belly) or bouncing the weight at the bottom of a pushing movement.
 
thanks

i never heard that method referred to as a pyramid before - i will look it up and check it out.

i didnt see their way as being effective.

the way i do it i am lifting the max weight that i can lift to failure on each set.

they are only reaching failure on the last set with the heaviest weight.

so to me it seemed that my way was more effective as i am hitting failure more often.

any opinions on this theory of mine?
 
There are two general schools of thought. Recreational weight lifters, and bodybuilders will tell you that reaching fatigue on each set is necessary.

Athletic trainers generally have their athletes end shy of failure.

Depending on which theory you choose to follow, then you'll tailor your workout to that. I personally don't think either one is wrong, and incorporate both into various cycles of my training program.
 
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