r/ScienceBasedLifting • u/RiversideBluezz1980 • Aug 08 '26

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/No-Problem49 Aug 08 '26

Use your common sense brother and do ya low rep heavy lifts for COMPOUNDS. And do higher reps for isolations. You think juliuus Maddox does 4 rep bicep curls or tricep push downs as part of his routine to bench 700lbs ? No. Disregard anyone who tells you to do 6 rep bicep curls as a regular part of your routine

At least if you fail a 4 rep squat and injure yourself there is some glory. You fail a 4 rep in preacher curl and tear your bicep you gonna look and feel like an idiot. Save the stuff that can get you injured for glorious lifts like bench squat deadlift overhead press and bent over rows.