Weight..

[3Arrows]

So I am wondering how to do better weight training.

I currently do 3 sets for each exercise with reps of 12/14/16. So for example it would be 12reps@100#/14reps@90#/16reps@80#.

Is this a good routine? or should I do the same weight for all 3 sets and lower my reps? or should I do the same reps but in reverse?

I'm not trying to get big, just trying to get into and maintain better fitness than I was. Thanks guys.

 

[wyosteve]

I've always heard that to build bulk you do fewer reps at higher weight. To get/maintain muscle tone, more reps at lower weight. For what you describe as your goal I think what you're doing is fine.

 

[jmez]

It is a good routine but for your goal I would up the sets and reps both. Do 5-7 sets starting at 20-25 reps and then work down from there.

 

[elkyinzer]

I agree with the above but I will throw in that X number of reps at X weight works you up to a status quo but isn't going to be the most efficient use of your training to keep seeing gains. I believe you should be doing reps basically to the point of failure and adjust the weight according to your goals. For mountain hunting shape that generally means lower weights aiming for failure at 12+ reps. Switch it up and confuse your muscles, don’t get adapted to your routines. Best practice is to mix in a spectrum of different weights along with varying form, timing, etc of the exercise and including plyometric and isometric elements as well to build well rounded muscular systems.

The very basic physiology behind this is to increase your muscle fibers’ capacity to do anaerobic work before reaching the lactic acid threshold. In a practical sense this would apply to a steep ascent up a mountain. You are generally going to be hiking at a pace that is aerobic (cardio/endurance training), but if you need to burn up a really steep stretch quickly your muscles tap into anaerobic energy sources and this is where this type of strength training comes into play and why you really need to push them to keep seeing gains.

 

[mohawk32]

I'm not trying to get big, just trying to get into and maintain better fitness than I was. Thanks guys.

"Getting big" has way more to do with how you eat than how you train. There are 170lb weightlifters that squat 400+ pounds. You didn't say what lifts your set/rep/weight scheme was for. If it's any of the compound lifts it's probably a time waster. You'll get more out of squats/presses(overhead or bench)/deadlifts by lowering the reps and upping the weight. If too much mass is still a concern use triples, sets of 3, instead of 5s. You don't necessarily need a ton of reps of accessory work. The old fashioned 3x10 on pull ups or dumbbell work can be plenty.

There's a lot of good info out there on training if you have the desire and time to read through it.

 

[brn2hnt]

"Getting big" has way more to do with how you eat than how you train. There are 170lb weightlifters that squat 400+ pounds. You didn't say what lifts your set/rep/weight scheme was for. If it's any of the compound lifts it's probably a time waster. You'll get more out of squats/presses(overhead or bench)/deadlifts by lowering the reps and upping the weight. If too much mass is still a concern use triples, sets of 3, instead of 5s. You don't necessarily need a ton of reps of accessory work. The old fashioned 3x10 on pull ups or dumbbell work can be plenty.

There's a lot of good info out there on training if you have the desire and time to read through it.

Not to hijack, but where is this info to read on building strength without bulk? Thanks

 

[Bramk]

Mohawk is correct about lower reps. Strength training is all about handling load.. If you want endurance, then hike. Doing high reps isn't bad it just isn't as productive for those lifts like squat bench deadlifts where moving heavy weight is the purpose. If u do 135lb squats 4 sets of 15 youre still going to get tired climbing a mountain, unless you can do about 1000 reps. It's more beneficial to do 300 5 times so the increased load isn't as taxing.

 

[Poser]

^^^^^ what he said.

15 reps for endurance only helps you have more endurance for 15 reps. However, Increased strength will increase the time until muscle failure, thus increasing your endurance in practical application. Heavy, Low rep, low volume lifting increases strength without adding excessive mass. It is also easier to recover from meaning that you can train with more frequency and/or compliment with more conditioning volume.

 

[WoodBow]

Mohawk is correct about lower reps. Strength training is all about handling load.. If you want endurance, then hike. Doing high reps isn't bad it just isn't as productive for those lifts like squat bench deadlifts where moving heavy weight is the purpose. If u do 135lb squats 4 sets of 15 youre still going to get tired climbing a mountain, unless you can do about 1000 reps. It's more beneficial to do 300 5 times so the increased load isn't as taxing.

I agree completely. I have tried just about every format of lifting out there. 5x5 is my favorite and it stacks on the strength. I ruck for endurance.

 

[mohawk32]

Not to hijack, but where is this info to read on building strength without bulk? Thanks

Check out Starting Strength (pay attention to "GOMAD is not for everybody" and the nutrition section by Jordan Feigenbaum, or "Starting Strength and Military), Catalyst Athletics or the other olympic weightlifting sites where strength is a value but bodyweight must be maintained for weight classes. I can try and find some more for you this weekend. Work is a little crazy this week and I've got a weightlifting meet next weekend so my focus is pretty much on that.

Short anecdote: when I was an infantryman we did long runs of 5+ miles, pushups and situps to failure cause that's what you do in the army and it's in the PT test, but the best things we did were lifting weights for strength, short burst conditioning workouts like sprints or intervals, and then we rucked for endurance.

Hunting is where you get sport specific. To get good at walking the mountains with weight you need to walk the mountains with weight. Train for strength and conditioning, it makes the hikes easier, then make time 1-2x a week for weighted pack hikes. Increasing distance and load as necessary.

Standard disclaimer: I'm just a dude on the internet and my way of training may be complete horse dung.