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Determine the Length of Your Workouts

Evaluate Your Progress

Keep Warm-Up in Perspective


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"Doing more exercise with less intensity,"
Arthur Jones believes, "has all but
destroyed the actual great value
of weight training. Something
must be done . . . and quickly."
The New Bodybuilding for
Old-School Results supplies
MUCH of that "something."

 

This is one of 93 photos of Andy McCutcheon that are used in The New High-Intensity Training to illustrate the recommended exercises.

To find out more about McCutcheon and his training, click here.

 

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Getting a 3 Rep Max to 20reps
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Welshace13

Hi guys. How long would you guys guess it would take to add 17 reps to a weight you could only do for 3?

im thinking of setting myself with a new challenge, as lately my weight training has become a numbers game. trying to lift allot of weight few low reps.

but i was thinking why dont i set a few weeks aside to get low reps up to high reps with the same weight on some lifts. start with a weight i can do say 3-5 reps for, then trying to add a rep or 2 each week. until i can get as many reps as possible, 20 being the goal.
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kata14

Ouch!
This range is not comfortable.
I use a weight which it's hard to perform 15 with correct form and I try to reach the 20s.
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kurtvf

Welshace13 wrote:
Hi guys. How long would you guys guess it would take to add 17 reps to a weight you could only do for 3?

im thinking of setting myself with a new challenge, as lately my weight training has become a numbers game. trying to lift allot of weight few low reps.

but i was thinking why dont i set a few weeks aside to get low reps up to high reps with the same weight on some lifts. start with a weight i can do say 3-5 reps for, then trying to add a rep or 2 each week. until i can get as many reps as possible, 20 being the goal.


I predict it would take 6 months to a year.

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HamsFitness

I got my 1 rep max on chest press up to 7 reps in one month from some very very very nasty brutal training that literally wipes the floor with anything you had.

All sets start with 1 rep max, with no rest drop the weight by a small enough amount to allow you to get another rep or two and cont in this fashion until you have inroaded your strength to what ever degree you want - I used a 50% loss.

This is basic drop set stuff but with a different starting point - START WITH THE MAX and then work down.

I have to say it was the hardest training I ever did and mentally couldnt keep it up for long - every single 1 rep max went up by a min of 4 reps on arm stuff and a max on seated rows of approx 15 reps of my old 1 rep max, but with 1 arm.

I held out for 1 month doing this at one time per week mixed with taditional HIT abrv. routines the other 2 days.

I will go at this again soon.

Try it.

But remember absolutely min rest between dropping the weight and each rep is your maximum effort -it's a killer workout
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jack32

dan moore's max stim style would allow you to train w/ your 3RM and shoot for 20 reps.
basically, you would manage fatigue, rather than seek fatigue.
1 rep, rest a few seconds (M-time),then another rep, rest a few seconds, another rep, rest, etc...

dan has done a lot of research regarding strength/ hypertrophy and his program will help you to reach your goal, IMO.
look for previous posts regarding max-stim in the archives or you can check out dan's site.
dan also checks in here from time to time.
good luck!
jack
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howard1976

kurtvf wrote:
Welshace13 wrote:
Hi guys. How long would you guys guess it would take to add 17 reps to a weight you could only do for 3?

im thinking of setting myself with a new challenge, as lately my weight training has become a numbers game. trying to lift allot of weight few low reps.

but i was thinking why dont i set a few weeks aside to get low reps up to high reps with the same weight on some lifts. start with a weight i can do say 3-5 reps for, then trying to add a rep or 2 each week. until i can get as many reps as possible, 20 being the goal.

I predict it would take 6 months to a year.



6months to a year!! was that a joke? if not! you sure do set some high standards!! bet you must be a beast!!
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Ciccio

Wizard wrote:
I got my 1 rep max on chest press up to 7 reps in one month from some very very very nasty brutal training that literally wipes the floor with anything you had.

All sets start with 1 rep max, with no rest drop the weight by a small enough amount to allow you to get another rep or two and cont in this fashion until you have inroaded your strength to what ever degree you want - I used a 50% loss.

This is basic drop set stuff but with a different starting point - START WITH THE MAX and then work down.

I have to say it was the hardest training I ever did and mentally couldnt keep it up for long - every single 1 rep max went up by a min of 4 reps on arm stuff and a max on seated rows of approx 15 reps of my old 1 rep max, but with 1 arm.

I held out for 1 month doing this at one time per week mixed with taditional HIT abrv. routines the other 2 days.

I will go at this again soon.

Try it.

But remember absolutely min rest between dropping the weight and each rep is your maximum effort -it's a killer workout


Interesting concept. Sounds like fun (the HIT-way!)!
Any lean mass gains over that month?

Franco

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HamsFitness

Ciccio wrote:

Interesting concept. Sounds like fun (the HIT-way!)!
Any lean mass gains over that month?

Franco



Hey Franco,

Do you know I couldnt tell you, I didnt take any measurements, I felt a lot stronger!

Having said that i am going to give it another go pretty soon once I am settled with my latest eating plan (getting the food right is always the hardest part for me - Lazy I guess in that respect) but when i do try it again I will be sure to take stats.

I am not sure whether I would see size change after pushing it heavy for 1 month - maybe after a couple so my body really knows it needs to add it?

Anothing thing, I am a bit a free weight die hard and this training really only works well with machines so thats why i stay away from it for the most part - sad I know but hey
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mufasta

I agree with Wizard.

Great way to really hit it hard and get stronger. I usually go for a 5-6 rep max for the first section and and then go down enough to do maybe 3 reps for 2 more sections. I've seen great strength gains in the past by doing this.

One way that I've been able to make this a part of my regular routine is by only doing a few of my exercises per workout in this manner and then rotating. Meaning I would do this for chest and shoulder press this workout, row and pulldown the next, and then leg extension and curl the last. Never really did it for arms.
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