Max set

[Carmello]

I've been doing my regular training, then an extra set at the end. I do a really heavy weight for 2-4 reps, then I'm done with that particular exercise. How effective is this? I do it for mostly power, or compound lifts. Is this good for bulk, or does this method suck?

[Hedgehog]

I've been doing my regular training, then an extra set at the end. I do a really heavy weight for 2-4 reps, then I'm done with that particular exercise. How effective is this? I do it for mostly power, or compound lifts. Is this good for bulk, or does this method suck?

Try do it once every second or third week.

What you can do, is to rotate the max set for one or two bodyparts each week, one excersise only.

Eg week one do it for legs and chest

week two back and shoulders

week three biceps and triceps

-Hedge

[pumpster]

Not a bad idea. As long as you think it's effective, there's no reason not to continue. The only possible downside is the risk of injury with low reps, but on the other hand you're fully warmed up so it might be ok.

It's worth trying any variation like this; there shouldn't be too many rules.

[leonp1981]

I pick a bodypart each week and go for a new max lift.  I find this keeps me motivated as I always have a target to beat.  I also keep a record of them so I can see how much I have improved.  As long as you're warmed up, and you're not doing them every workout, I think its a good thing.

[Carmello]

Thanks for the advice. I had a friend that did it similar. What he did was his normal sets, then on the 4th set he'd do a weight for like 2 reps, and if he got more than 2 reps out, he'd try it again but add another 5lbs to it. He said he got his best strength and size gains from this.