I have seen big huge guys in the gym using ladder sets. I dont use any ladder sets it seems like ladder sets only hurt when ur so far in or only get hard when ur at so much weight. I use the sets eitehr 4X8 or 3X10. I also dont really know how long to rest inbetween your sets, most of my sets deal with 80% of max so wait 2 minutes in between each set? and if i was doing a ldder just go straight through no breaks?

Are you referring to drop sets or pyramids?

if you do pyramid you still do breaks in between sets dont you?
and the recomended rest period is 3-6 minnutes, if you wait 6 minnutes you are sure to have all your energy thing back:P cant remember what its called :P but usually below 6 is enough.

After 90 seconds you'll have ~89% of your ATP levels built back up. Just go by feel when you think you're ready for another set.

wow, thats not what i have heard :S i downloaded this article on it and it said 3-6 min:P :S

Well Ladder is what i meant because in a pyramid you dont change weight if im thinking about the same thing you are? 3-6 minutes seems kind of long i usually shoot for like 1-3 but I dont know if thats right? Basically what im asking is what shows more of an outcome doing sets or ladder? such as like 8 reps at 155 6 reps at 175 4 at 195 and so on... which will show more improvement? doing ladder like that or doing sets (3x10 4x8). Also if you take too long of a rest inbetween your losing the affect?

A basic rule to keep in mind is your goals. If you are looking to burn fat keep your rests in between sets to a minimum. If you are bulking you want more rest so you can push more weight in turn breaking down more muscle.

Yes, wave loading or pyramids are when you increase/decrease weight. An example would be 1X3, 1X6, 1X3, 1X6 (you would obviously increase and decrease weight). I think pyramids are a great thing. You might google Ian King and wave loading

Trainees have shown improvement with linear periodization (set sets/reps/weight), conjugate periodization, and etc. They are all just tools for a goal.

Wave loading seems to make more sense but does anyone know the % you should use this technique at? I max 255 on bench so what weight and how many reps to begin then how much weight and how many reps to end with? Also check this site http://www.t-nation.com/readTopic.do?id=579577 if you go down to types of wave loading it says you can either build muscle size or muscle strength. Whats the difference there? High rep to low rep favor muscle size where as low rep to high rep favor muscle strength. The way i understand this is that either start with low weights and go higher or start with higher and go lower. I really dont understand muscle strength and muscle size.

Muscle size=how big the muscles are
Muscle strength=how strong the muscles are

You can be strong and not have a lot of mass. You can have a lot of mass and not be as strong as you look. Or you can have both.

Light weight Olympic lifters are a great example of muscular strength without a lot of size.

Ok ic so its good to have both of those, but does anyone know what %s u go by when using wave loading sets then?

Along these lines....I have been doing 10, 8, 6 since I began back at the gym this month. However a friend of mine said 10, 8, 6 is best for bulking and not for trimming/toning like I am trying to do. He recommended 3x12. Thoughts?

Yea, more reps s for toning are you doing a wave loading set tho? I just want to know what % of max you should be doing

More reps does not equal toning, it contributes to muscular endurance.

3X12, 5X8, 5X5, 10X3...it's not really the rep pattern that's overly important when it comes to bulking, it's the caloric consumption that's the greatest contributer. Now, this is not to say that volume and frequency don't have an impact on hypertrophy but that's another matter altogether.

Your best bet on %s is to test yourself. I like to work in the 80%+ rep range for strength considerations. But I can punch out more reps at 80% on bench than I can on squat. I keep to the "1-2 reps in the hole" for most movements.

There is, though, a typical reps per percentage and it's something like
95%-1 rep
90%-2 reps
85%-3-4 reps
80%-4-6 reps
...or something like that, I'd have to pull out my NSCA text to double check but it's something around that area.

K, thanks gotcha