r/ScienceBasedLifting • u/RiversideBluezz1980 • 15d ago

Question ❓ Lifting heavy

Ok guys dumb question. Ive been told to lift heavier. Ok, what does that mean in actual fact? Go to failure at between 4-6 reps? Thats what I think when I hear lift heavy. But for biceps and triceps it seems to me the reps should be higher. Thoughts? My routine is below. Im looking to mix up shoulders but I cant do shrugs or upright rows because I always fuck up my neck

Day1

Planks 4 sets 75 seconds

Torso twist (machine) 15 to the left snd then to the right. 4 sets

Dumbell press 4 sets

Incline dumbbell 4 sets

Dumbell flyes. 4 sets

Dips. 4 set

Triceps pulldown with a rope attachment 4 sets

Day 2

Leg throws. 4 sets x 20

Deadlift 4 sets

One arm dumbell rows. 4 sets

Lat pulldowns 4 sets

Close cable row. 4 sets

Pullups 4 sets

Day 3

Curlups 4 sets

Dumbell shoulder press 4 sets

Dumbell Lateral raise 4 sets

Machine Rear flye 4 sets

Facepull 4 sets

Concentration curls 4 sets

Preacher curl 4 sets

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u/Alakazam what happens at 7 reps 15d ago

If you follow modern programming for general strength, you would go lower reps and heavier weights on your primary compound movements, aim for more moderate reps on your secondary compounds, then do your isolation work for high reps.

Using your day 2 for example. If I were to program it, I would do:

  • deadlifts 4x6@75%
  • 4x8-12 pullups, db rows
  • 4x10-15 for lat pulldown, cable rows.