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DiscussBodybuilding.com
Master Lifter
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Question about - "225 x 11+5+3 "
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Monday, November 02, 2009 5:32 PM
( #1 )
I occasionally see things like "flat bench 225 x 11+5+3" listed in peoples journals and other posts. What do the numbers after the "+" mean?
Height: 6'2'' Starting Weight: 142lbs Current/Goal Weight: 168lbs/185lbs Bench: 255 x 5/275 x 5 Squat: 245 x 5/275 x 5 DL: 315 x 5/405 x 5
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Perrynaytor
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Re:Question about - "225 x 11+5+3 "
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Monday, November 02, 2009 5:36 PM
( #2 )
It's rest paused. It means they did 11 reps initially, rested for just a few seconds, pumped out 5 more, rested a few seconds again, and then 3 and called it a set
feb 2010
220 12-14%
bp 315
bs 405
dl 515
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MVP
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Re:Question about - "225 x 11+5+3 "
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Tuesday, November 03, 2009 8:43 AM
( #3 )
It's DC technique. "Rest pause", I like the 30 second rest pause. You should aim for anywhere between 12-20 reps total depended upon the exercise. It's by a guy named Dante. I'd definitely recommend you to try it, from my experience it's the best way to workout, hands down. I'll never switch back to traditional sets again, unless it's for squats, power cleans, and rows.
ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant
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JMBS
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Re:Question about - "225 x 11+5+3 "
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Tuesday, November 03, 2009 12:09 PM
( #4 )
MVP
It's DC technique. "Rest pause", I like the 30 second rest pause. You should aim for anywhere between 12-20 reps total depended upon the exercise. It's by a guy named Dante. I'd definitely recommend you to try it, from my experience it's the best way to workout, hands down. I'll never switch back to traditional sets again, unless it's for squats, power cleans, and rows.
MVP, I've JUST started looking into DC. I think I may try it after my 5x5. One question: I learned that it is not recommended to drop below 10 reps for an exercise before the first RP if your are over age 34 because of the risk of injury (muscle tears specifically). Are you in agreement with that?
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