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    Default Glycogen: Thoughts on Reps/Sets/Weights

    I know we all have to find what works for you/me and all of our opinions vary, but in light of things I've seen on logs lately, I wanted to share my theory on why maybe you'd want to do it different. Of course I'm open to discussion because I know my brain can get locked on things now and that's not always good.

    What I am seeing is as sets are being completed, the reps are going down and the weights are going up. Is this good? I think it could be done in a better manner to increase your load. I'm throwing out some bogus numbers just for example...but loosely related to what I'm seeing.

    And don't take this as "hey you're doing it wrong". I'm just throwing out an idea and what seems to work well for me. I got the idea from the STS scheme.

    When you first enter the gym, you have a predetermined amount of glycogen and this is your muscle energy. As your glycogen stores are depleting in the gym, your strength goes down. Where I'm going with this is...when is the best time to have my heaviest set?

    It is my theory that once you are getting warm and the pump is coming...it is time to get to the "meat". Don't save it for the last set because you may not be able to rep it as many times. Here's a sample of what I'm seeing:

    Set 1: 185x 10 (glycogen stores are optimum/full)
    Set 2: 195 x 8
    Set 3: 205 x 6
    Set 4: 225 x 4
    Set 5: 235 x 2 (glycogen stores are used at least partially)


    My bet is if you worked it like this....you could increase your reps and maybe even go heavier:

    Set 1: 185 x 10
    Set 2: 195 x 8
    Set 3: 235 x ??? (my bet is you can get more than 2! Muscles are firing, still have plenty of glycogen and feeling good)
    Set 4: 225 x ??? (After a decent break, you may be able to get more than 4)
    Set 5: 185 x ??? (dropset. You are tired...but you still have some left....rep it out!

    This is not the end all - be all solution. And it may not work well for you. But give it a try. Carry notes in and compare what your total work load is. And by total workload, I mean total the pounds lifted. Below is a hypothetical (but pretty realistic) comparison of the total pounds lifted just changing the format of your pyramid and where you place your heaviest set:




    I hope if nothing more it helps you understand a little about glycogen and give you an idea to maybe toy around with. Again...this may not fit you physically or mentally...but maybe try it on your core compound movements (squats, deadlifts, bench, pull-ups).
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    Quote Originally Posted by Iron-game View Post
    I know we all have to find what works for you/me and all of our opinions vary, but in light of things I've seen on logs lately, I wanted to share my theory on why maybe you'd want to do it different. Of course I'm open to discussion because I know my brain can get locked on things now and that's not always good.

    What I am seeing is as sets are being completed, the reps are going down and the weights are going up. Is this good? I think it could be done in a better manner to increase your load. I'm throwing out some bogus numbers just for example...but loosely related to what I'm seeing.

    And don't take this as "hey you're doing it wrong". I'm just throwing out an idea and what seems to work well for me. I got the idea from the STS scheme.

    When you first enter the gym, you have a predetermined amount of glycogen and this is your muscle energy. As your glycogen stores are depleting in the gym, your strength goes down. Where I'm going with this is...when is the best time to have my heaviest set?

    It is my theory that once you are getting warm and the pump is coming...it is time to get to the "meat". Don't save it for the last set because you may not be able to rep it as many times. Here's a sample of what I'm seeing:

    Set 1: 185x 10 (glycogen stores are optimum/full)
    Set 2: 195 x 8
    Set 3: 205 x 6
    Set 4: 225 x 4
    Set 5: 235 x 2 (glycogen stores are used at least partially)


    My bet is if you worked it like this....you could increase your reps and maybe even go heavier:

    Set 1: 185 x 10
    Set 2: 195 x 8
    Set 3: 235 x ??? (my bet is you can get more than 2! Muscles are firing, still have plenty of glycogen and feeling good)
    Set 4: 225 x ??? (After a decent break, you may be able to get more than 4)
    Set 5: 185 x ??? (dropset. You are tired...but you still have some left....rep it out!

    This is not the end all - be all solution. And it may not work well for you. But give it a try. Carry notes in and compare what your total work load is. And by total workload, I mean total the pounds lifted. Below is a hypothetical (but pretty realistic) comparison of the total pounds lifted just changing the format of your pyramid and where you place your heaviest set:




    I hope if nothing more it helps you understand a little about glycogen and give you an idea to maybe toy around with. Again...this may not fit you physically or mentally...but maybe try it on your core compound movements (squats, deadlifts, bench, pull-ups).
    I Like what you have. I noticed that i Burn out in the GyM a lot Faster than before. I think since i been Diabetic for 2 years now i noticed i burn out quick. My Problem is that i have Low Blood Sugar and Not high Sugar. An hour before i hit the GyM i have to have a Good Size meal to have enough energy to Burn in the GyM. Do you suggest anything? Thanks


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    Iron, I never thought about it in terms of glycogen. But I do something pretty similar to what you suggest. I still pyramid up, but I go up in 50 lb increments. Then, depending on how I feel, back down in either 10 or 20 lb increments. This allows me to do exactly what you say, and that is get more reps with the heavier weight. Seems to work well for me.
     

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