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PaperclipPerfector  1mo ago (text post)   1460 thread views

Wellness Wednesday for March 18, 2026

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Question for those more experienced at the gym: If focusing on hypertrophy, is it better to start with the heaviest weight I can lift and manage 6-8 reps before having to do a drop set, or is it better to use a lower weight where I can do 10x3 without becoming absolutely exhausted till near the end? To clarify, the initial approach doesn't involve a single extended set, but I find that if I do this, I have to use progressively lower weights to finish.

My understanding is that my approach is likely suboptimal, unnecessarily fatiguing at the very least. But I'm curious about experiences.

I have a favorite set-rep system (from Andy Bolton, IIRC).

  1. Start with a weight which you can do 5 x 5, then slowly progress up to 10 x 5 (sets x reps).
  2. Then increase to 10 x 6 (10 sets of 6 reps each) and progress to 10 x 10.
  3. Once you can do that three times, increase weight.

Timing: there are two ways

  1. EMOM (every minute on minute) = when the seconds hand strikes 12, you start, complete the set, and rest for rest of the minute. At next 12 strike, you start the next set.
  2. 30X0 with 60-120 sec rest. For a biceps curl, read this as:
  • (3) from completely flexed position with the dumbbell in hand, you extend the weight slowly over 3 seconds = eccentric phase
  • (0) at the end of complete extension you don't wait and immediately start the next flexion,
  • (X) you do the flexion as fast as possible = concentric phase,
  • (0) at top you don't stop for next extension.

Apply that with any weight and any exercise.

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