Heavy or light weights first?

aftershxck

aftershxck

aftershxck

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Joined
3 Mar 2004
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West London
Hi,

For the past few months I've got into the swing of working out three times a week again and work out with my friend (whos been working out for much longer and is very built).

On chest/triceps day, for part of my chest routine I do the following for flat bench press:

  1. 20kg - 12 reps (warmup, bar only)
  2. 30kg - 12 reps
  3. 40kg - 12 reps
  4. 60kg - 10 reps
  5. 80kg - 3 reps
  6. 70kg - 5 reps
  7. 60kg - 2 sets of 8 reps

Now I do 80 before 70 because I doubt I could ever do even 3 reps if I did 70 first.

I'm cutting at the moment and my main aim is maximum hypertrophy/strength - can anyone suggest what I should do?

i.e. start higher to lower, lower to higher, less sets/reps etc?


Thanks
 
12/10/8/6(to failure)

worked well for me on my cut

basically a weight where i can just about do 12 reps, then up to a weight where can just about do 10, then 8, then last set to failure with aim of 6
 
aftershxck said:
I'm cutting at the moment and my main aim is maximum hypertrophy/strength - can anyone suggest what I should do?
Click to expand...

Lemme just clarify, you main aim is hypertrophy(Increase in muscle size) and strength? Yet you say you are cutting, a phase where you will inevitably lose both size and strength.

In terms of rep ranges, 1-5 is what i find best for strength training and 10-15 for hypertrophy. So as you can see they don't always go hand in hand.

You need to decide what it is you really want, you can't have everything all at once!
 
I've never met someone who cuts to increase strength! Although i don't doubt it is possible :)

For someone who wants to get bigger and stronger cutting is going to be counterproductive.
 
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