Originally Posted by antihero

what are the rep ranges for straight sets? I know each muscle group is different, so I was wondering if someone could outline basic rep ranges.

Originally Posted by muscleboy333

Hope this helps. (From a thread by JimPaul)

MAKE CHEST AND SHOULDERS PRESSES 11-15 RP

15-20 ON PULLDOWN MOVEMENTS REST PAUSED

BARBELL ROWS ARE A STRAIGHT SET OF 12, DON'T REST PAUSE QUADS OR BACK THICKNESS MOVEMENTS, EXCEPT FOR SAFE MOVEMENTS LIKE CABLE ROWS OR ONE HAND DB ROWS!!

CLOSE GRIP AND REVERSE GRIP PRESSES CAN BE REST PAUSED FOR 11-15, SKULLS GET 15-30 AND DIPS GET 15-20 REST PAUSED AND NO STATICS ON TRICEPS

DB PRESSES ARE DONE FOR 15-20 REST PAUSED

STIFFLEGGED DEADLIFTS ARE DONE LIKE THIS, SETS OF 6 ADDING 10 POUNDS TO EACH SIDE UNTIL WE REACH A SET WHERE WE CAN'T GET SIX REPS. THE NEXT TIME THIS EX. COMES UP, START YOUR WORK SETS ABOUT 40 POUNDS BELOW YOUR PREVIOUS BEST

BICEP BARBELL AND DB CURLS GET 15-20 REST PAUSED

PREACHER CURLS ARE REST PAUSED 11-15

12-20 ON ONE ARM REVERSE CABLE CURLS AND HAMMER CURLS

PINWHEEL CURLS ARE DONE FOR ONE STRAIGHT SET OF 10-12 REPS

CALVES GET A STRAIGHT FOR 12 AND THEN YOU CAN ADD WEIGHT NEXT TIME

FOR QUADS WORK UP ONLY TO TWO STRAIGHT SETS, ONE 4-8 AND ONE 20 REPPER (WIDOWMAKER)

Originally Posted by antihero

i read that, and most of those are rest-paused...i meant for beginners who want to start the DC routine (or incorprate parts of it). such as
chest: 8-12 reps
biceps: 15-30 reps
and so on.......

Originally Posted by chris2489

On quads for the widowmaker after a heavy set of 4-6 reps how much do you lower the weight. For example if i'm squating 300 4-6 times, how much lower would someone usually go for 20reps.

Originally Posted by muscleboy333

Hope this helps. (From a thread by JimPaul)....

Originally Posted by USMuscle9403

I think I'm gonna sticky this, it's a VERY commonly asked question.

Originally Posted by In-Human

I have my trainees pick a weight they can get 8 comfortably with and then give me 20, it does not have to be non-stop...

Originally Posted by Gollum

This is what I would do if I was gonna do straight sets.

Quads: I would stick with the usual method. 1 heavy set of 4-8 followed by the 20 rep destroyer. I would do this for all my quad exercises.

Hamstrings: I would do 1 straight set of 12

Calves: Ths usual method. 1 set of 10-12 with a 5 second negative followed by a 15 second stretch at the bottom.

Back thickness: For deadlifts and rack deads I would stick with one set of 6-8 followed by a set of 4. For things like bent rows and T-bar rows I would go with one straight set of 10-12.

Back width: 2 sets for 8-12

Chest: This is up to you. You could either do one or two all out sets based on your recovery ability. Personally if I wasnt doing rest/pause I would do 2. In the 8-12 range.

Shoulders: 1-2, 8-12 or a bit higher if you prefer.

Triceps: 1 all out for 12-15

Biceps: I all out for 10-12

Forearm: Normal, 1 set of 12

Remember this is what *I* would do if I decided not to use rest/pause. If you have the recovery of a housefly then just do 1 set. However I think most people on the M-W-F split can who are eating well could handle the above.

Originally Posted by TheBigMastodon

Here is a post by Gollum explaining straight set ranges.

Originally Posted by Doggcrapp

Yes this is kind of where things get all screwed up---I might have one trainee do something in a certain rep range because i didnt feel another rep range worked for him--or i might have a trainee do something that pertains to only him---and then he reports it and it becomes bible for everyone. I dont know how to solve it ----alot of the rep ranges above I wouldnt be using with people here-- ill add my comments below in small letters

CHEST AND SHOULDERS PRESSES 11-15 RP-somewhat true for most people

BENCH PRESS (Flat bar pressing) 15-30 RP.--somewhat true for most people

PULLDOWN MOVEMENTS 15-20 RP--no i usually go with 11-20rp depends on the person

BARBELL ROWS 12 SS--maybe with this guy--sometimes i do a set of 10-12 and a set of 6-8 --sometimes i do one set of 9-12--again depends on the person

NO STATICS ON TRICEPS--true

CLOSE GRIP AND CGRGP 11-15 RP--depends on the person sometimes i go 15-20rp on this

SKULLS 15-30 RP-true

DIPS 15-20 RP ---depends on alot of factors

DB PRESSES 15-20 RP---sometimes 15-30rp

BICEP BB AND DB CURLS 15-20 RP--depends on the individual

PREACHER CURLS 11-15 RP--depends on the individual --usually its higher than this

1 ARM REV CABLE AND HAMMER CURLS 12-20 SS--sometimes

PINWHEEL CURLS ONE STRAIGHT SET 10-12 REPS--sometimes

HAMSTRINGS ON CURLING MOVEMENTS 20-30 RP-depends on individual

SUMO HAM PRESSES 12-20 SS-most of the time

CALVES GET A STRAIGHT FOR 12,THEN ADD WEIGHT NEXT TIME--thats a pretty short way of showing how we do calves and tells about 2% of the story--some people i use different rep ranges

FOR QUADS WORK UP TO TWO STRAIGHT SETS,
ONE 4-8 AND ONE 20 REPPER (WIDOWMAKER)
depends on the exercise and the individual

REGULAR DEADLIFTS, TRAPBAR DEADLIFTS AND RACK DEADLIFTS
ARE DONE WITH TWO STRAIGHT SETS (AFTER WARMUPS)
ONE SET IS 6-8 AND THE SECOND SET IS 3-4--not always true--sometimes i have them do 10-12 and 6-8 or sometimes something individualistic for themselves

DON'T RP QUADS OR BACK THICKNESS MOVEMENTS
CABLE ROWS OR ONE-HAND DB ROWS ARE OK TO RP!!---thats a new one to me but i guess you could do that

STIFFLEGGED DEADLIFTS - SETS OF 6 + 10 LBS TO EACH SIDE
UNTIL WE REACH A SET WHERE WE CAN'T GET SIX REPS.
THE NEXT TIME THIS EX. COMES UP, START YOUR WORK SETS
ABOUT 40 POUNDS BELOW YOUR PREVIOUS BEST----im not even going to get close to explaining this one---its going to become confusing

Ih and I make alot of decisions based on pics, and the questionairre and what an individual tells us---i got a guy presently doing quads a completely different way than everyone else because the widowmakers really werent working for him so we had to go psychotic with him and IM SURE AS HELL NOT TELLING ANYONE HERE WHAT IM HAVING HIM DO