no you dont

the one bit of advice I like from rich piana: instinctive training

Granted, most people don't know what's good for them even if their ass in on fire and they're sitting by a pool.

I've felt a lot better about my training lately. Been doing a lot more sets, varied rest between sets, but usually my reps are still between 5 to 10. Sometimes I'll dropset, sometimes I'll do forced negatives, depends on how the set feels. Sometimes I bench doing 3 sets over 15 minutes, I take a 5 minute break, and then I do 5 more sets of bench over another 20 minutes. By taking that 5 minute break, I managed to get a great pump and warmup, and then enter with more explosive energy and higher weight. Surprised me how long warming up can take, and how much rest between sets can be required to not fatigue due to warming up.

As Rich Piana says, as part of his instinctive training, it's about the pump. I would expand on that, and say it's also about how you feel your muscle contracting, pumping up, and working. If, for example, you're doing 95lb straight barbell curls, and you're not feeling it, spend more time warming up until you get to 95lbs. Don't pussy around with 45lbs to warm up, go to 65lbs. Throw in more sets, rest 5 minutes if you need before going to 95, don't fatigue yourself (because pushing higher weight is important, if you can do 95lbs at 5 reps minimum with 2-3+ more negatives). Once I hit my max weight AND my muscle is pumped and I'm feeling it, I'll stick with it for 2-3 sets total, doing forced negatives as needed at that weight to hit about 8 reps, and then once I know I'm fatiguing I'll drop the weight slightly, and start doing 2-3 dropsets to thoroughly work the target. My rest between sets will vary, but toward the end of a given number of sets, I will start to lower the rest time. That's an example of my training.

But training with 20+ reps experimentally... not the way I can foresee myself training, if hypertrophy is the goal, for the beginning 95% of a given workout.

This post was edited by Canadian_Man on Nov 2 2016 12:58am

Fuk you lady. Yeah I do

it's all lightweight to me baby

i lift in those rep ranges almost everyday

When I started lifting in grade 7 I was really into high reps. I'd do bicep curls until I couldn't straighten my arms without agony. I liked the flying feeling after my sets. Like a pump, yet even more gnarly.

I will say that I developed a lot with my early routine, but I was also full of grade 7 hormones and growing anyway. Once I hit grade 9/grade 10 I got away from the really big sets but I would still often do sets to 15. By then I was armed with Arnold's encyclopedia and I was lifting with friends and teammates and we wanted to be bigger and stronger so we followed received knowledge more than what we just felt like doing.

For a long time I was really big on doing 15 reps of everything. But I'd often do sets of 10s, too. In high school I made some significant gains on 15 rep sets. I was able to bench 260x15 for 3 sets, and to me that felt better than going heavier and losing reps.

In university I did a lot of bodyweight stuff for rugby to keep me loose in-season, and off-season it was always bulk or cardio, depending. That's when I started moving more toward power and strength routines.

This post was edited by RewtheBrave on Nov 2 2016 09:44am

light weights have their place for sure.

drop sets and shadowboxing

ops not doing any of that....

according to the man himself, all weight is light weight

Ronnie I-had-to-replace-every-joint-and-spinal-column-in-my-body Coleman?