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  1. #1
    Registered User feorge's Avatar
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    Heavy and light weight days

    Today i decided to add weight on my weighted dips but noticed that:
    On the first set i did 12 reps consistently
    On the second set i did 10 reps, stppped for 5 seconds and repped another 2
    On the third set i did 8 reps, stopped for 5 and repped another 4
    And on the last set i did 6 reps, stopped for 5 seconds, repped another 3, paused and then did the final 3.

    I asked some people on if i should just lower the weight focus on time under tension. One person suggested having High weight days and low weight days. I do weighted calisthenics since gyms are closed and i was wondering is this efficient for hypertrophy or should i just go heavy every push/pull day. I have 2 Push days and 2 Pull days each week. My Pull day numbers are pretty much the same on every set.

    Also one more question, Should i go until failure or BEYOND failure on my sets? I usually do the rest pauses when i cannot do anymore reps. Is it beneficial at all?

    Thanks!!
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  2. #2
    Registered User BeginnerGainz's Avatar
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    Originally Posted by feorge View Post
    Today i decided to add weight on my weighted dips but noticed that:
    On the first set i did 12 reps consistently
    On the second set i did 10 reps, stppped for 5 seconds and repped another 2
    On the third set i did 8 reps, stopped for 5 and repped another 4
    And on the last set i did 6 reps, stopped for 5 seconds, repped another 3, paused and then did the final 3.

    I asked some people on if i should just lower the weight focus on time under tension. One person suggested having High weight days and low weight days. I do weighted calisthenics since gyms are closed and i was wondering is this efficient for hypertrophy or should i just go heavy every push/pull day. I have 2 Push days and 2 Pull days each week. My Pull day numbers are pretty much the same on every set.

    Also one more question, Should i go until failure or BEYOND failure on my sets? I usually do the rest pauses when i cannot do anymore reps. Is it beneficial at all?

    Thanks!!
    I’d probably stay away from forced/quarter/half reps (all forms of “beyond failure”).

    Basically what you have been doing is rest/pause, which is usually best done as a single set, anymore is probably just beating yourself up. Normally you use a weight you can get 6-10 reps, rest 15-30 seconds, get another 3-4, rest again and try to eek out another 1-3. All with good form, no half assed reps.
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  3. #3
    Time is Muscle ECGordyn's Avatar
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    Rest pause allows the metabolites to clear out from the muscle, making the muscle more efficient for a couple more reps. It's effective, but it's not magic. Just deload sometimes to give your joints and tendons a break.

    Do you mean have 1 weighted day and 1 unweighted day each week? That's basically DUP, very good programming.
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    Registered User feorge's Avatar
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    Originally Posted by ECGordyn View Post
    Rest pause allows the metabolites to clear out from the muscle, making the muscle more efficient for a couple more reps. It's effective, but it's not magic. Just deload sometimes to give your joints and tendons a break.

    Do you mean have 1 weighted day and 1 unweighted day each week? That's basically DUP, very good programming.
    I was thinking about doing for example on heavy days 7.5kg weighted dips and on light days go 5kg since i can rep that and could help me focus more on time under tension

    Edit: What is DUP?
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  5. #5
    Han shot first! TolerantLactose's Avatar
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    Originally Posted by feorge View Post
    I was thinking about doing for example on heavy days 7.5kg weighted dips and on light days go 5kg since i can rep that and could help me focus more on time under tension
    The weight difference is negligible.

    Originally Posted by feorge View Post
    Edit: What is DUP?
    Daily undulating periodization
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  6. #6
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by feorge View Post
    I was thinking about doing for example on heavy days 7.5kg weighted dips and on light days go 5kg since i can rep that and could help me focus more on time under tension

    Edit: What is DUP?
    Personal I'd go lighter than 5kg to 2.5 or 0kg for more reps, but you try what you like mate.

    Daily undulating periodization.
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  7. #7
    Registered User feorge's Avatar
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    Originally Posted by ECGordyn View Post
    Personal I'd go lighter than 5kg to 2.5 or 0kg for more reps, but you try what you like mate.

    Daily undulating periodization.
    Alright thank you so much!
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