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Old 07-02-2014, 01:09 PM   #1
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Default Ramped vs straight sets ?

I Just switched from straight sets to ramped sets and I wanted to ask if one is better than the other for strength gains ?

at first I thought ramped sets were simply and easier option but I am finding that I can make more progress. All of bill starrs programs are ramped.

so what's better for an early intermediate/late beginner looking for rapid strength gains ?

Thanks
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Old 07-02-2014, 02:16 PM   #2
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Hard to quantify IMO. Both should be utilized.
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Old 07-02-2014, 02:26 PM   #3
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I like ramped myself.
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Old 07-02-2014, 02:37 PM   #4
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If youre progressing use it until you stop progressing.

I dont like it because once you ramp up to the top set, youre using less weight than you would have gotten with a regular warmup.

I have a theory, that ramped sets may be easier to recover from because of that.
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Old 07-02-2014, 02:41 PM   #5
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I like warm up then straight sets (actually - straight 'set' but I don't recommend that to beginner / intermediate).

Reasoning: focusing energy and strength on the sets you will progress with.
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Old 07-02-2014, 02:41 PM   #6
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Just an observation, When I have spent a few months pounding away at a 1-3 rep max using ramping sets, and I switch to straight sets I can't lift nearly as much.
So how do you quantify strength? The ability of a 1 rep max or the ability of something done more than once?
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Old 07-02-2014, 02:42 PM   #7
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both, its specialization. Completely depends on your goal.
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Old 07-02-2014, 02:49 PM   #8
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Quote:
Originally Posted by BigJosh View Post
Just an observation, When I have spent a few months pounding away at a 1-3 rep max using ramping sets, and I switch to straight sets I can't lift nearly as much.
So how do you quantify strength? The ability of a 1 rep max or the ability of something done more than once?
I was thinking about this too, I was wondering what would happen if I go back to straight sets. In other words am I just fooling myself that I am making good progress by taking an easier path ?

but I guess if Bill Starr uses ramp sets in all of his programs than they cant be too bad
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Old 07-02-2014, 03:06 PM   #9
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as long as you are consistent you will gain strength and when you don't it could be a simple switch to temporarily change your workout and get gainz. you could cycle back and forth periodically to try and maintain the endurance part also.

I do chest 3 times per week and each day is a different rep range and style. I always do BB Bench on my 5x5 days and I alternate between Dips, Incline DB Press and BB Bench for the other 2 rep ranges. I noticed when I didn't bb bench on my 5x10@30sec rest days and then came back to it after 1 month my endurance dropped drastically. It didn't take much to get it back though.
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Old 07-02-2014, 04:25 PM   #10
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Quote:
Originally Posted by Geelong26 View Post
I was thinking about this too, I was wondering what would happen if I go back to straight sets. In other words am I just fooling myself that I am making good progress by taking an easier path ?

but I guess if Bill Starr uses ramp sets in all of his programs than they cant be too bad
I feel the need to apologize to you. I may have offered very little insight while convoluting the subject.

What type of routine are you currently running? Are you running a bill starr style 3 day a week routine? Or something else?

I am assuming you are still a relative beginner, I think if that is the case you should do your routine as it is written and not worry about it. Focus on getting stronger in the rep ranges/sets that the program has laid out for you.
If you feel like progress has stalled try doing straight sets or try doing a four day upper lower split with a ramping day and a straight sets day. Bottom line is progression. In most instances, within reason, it probably doesn't matter if you progress with ramping sets or straight sets. Just do it. Until progress slows. Then maybe do the other.
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