And if you look at that, say, Max Effort Day, you go to failure to max out on one movement on the day, and then, all the repetition work is just a bit short of failure. Can’t say I agree with your last statement Mag, but the rest of this post is right on the money.[/quote].
Or does it have to do with muscle fibre composition? “Taking incline DB presses as an example, I can do 90lb DBs for 6 reps, which should give me a 1RM of around 105lbs.” Not necessarily as posted above. I repped 170 5 x 5 today on the bench. In short, you determine the maximum amount of resistance you can lift one time (1RM), then you use that figure to base your future workouts on. To repeat it 2 more times is with incomplete rest (90 seconds) is going to tell you how your strength recovery is and not necessarily how rep ranges compare to your 1RM. And where did that get me? I usually dont have a problem with it. Where did you hear this? Taking incline DB presses as an example, I can do 90lb DBs for 6 reps, which should give me a 1RM of around 105lbs. Your body is however pushed to the limit and wanting to supercompensate. Whatever you “calculated” drop 10 lbs lower and see if that works. Most likely no standardize program is going to work perfectly. This is going to have a negative impact on volume (in the sense of weight * total reps) though. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Powerlifting Workouts - Training Journals, Post Your Pictures and Introduce Yourself. For example, in the first row we see a range of 55% - 65%, which refers to weights between 55% - 65% of the lifter's 1RM. Fast-twitch fibers ar stronger, but have less endurance. 04-01-2013, 01:07 PM #2. I have never been a fan of the %maxes because they just don’t translate into reality for most people. Can’t say I agree with your last statement Mag, but the rest of this post is right on the money. That would give you 3 minutes of rest between the repeated sets of the same exercise. Even something as basic as fast/slow twitch muscle fiber distribution can affect the number of reps a person is going to get with a certain amount of weight. Instead of dropping weight you could start out with a longer rest period and gradually drop it as your strength recovery improves. But when squatting 70% of that, or 100kg, and sticking strictly to the prescribed rest interval, I end up doing breathing squats after rep 4 on the last set and having to lean forward into a “good morning” style lift in order to finish the set - by which point my face has turned red and the veins on my forehead are popping out like crazy.
That sort of flexible approach is easier to work with and more adaptable to the individual. That covers a bunch of different rep ranges, the heaviest set makes sure you work on strength, and then you get the hypertrophy effect from the volume. squats, incline DB bench press, etc.) 3x8 is mathematically equal to 4x6, but does this apply in working out? Now I am not saying that is exactly what CW had in mind in that program. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! If this were the case, I could bench 210 today, which I'm not sure if i could.
For instance, if you want to do 85% 1RM, the calculator tells you to use 255 pounds (which is simply 0.85 x 300). Then you get more volume work doing DE work another time in the week on similar movements. Training to failure but only on one thing, once per week. The most recent plan I’ve seen from CW is his 10-10 plan in the ebook, and it uses better terminology. If you think you should and you can’t then maybe you have identified an area where you need improvement. His goal is to provide clear information that simply works. Here are some different formulas for calculating 1-Rep Max: Daniel has a strong interest in evidence supported fitness training, preparation and supplementation. Currently I like westside. You have to do 3x8. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. These points need to be made clear because training to failure is a real bollocks way to train. Slow-twitch vice versa.
Calculate your one-rep max (1RM) for any lift. And trying to build a program off of %maxes just doesn’t work very well for most people. The BBB plan has been around for years, and his philosophies have been refined a bit since then. But I am saying that anytime that someone says a % of max, that is a bad bad bad way to describe what they are really trying to say. 70% of frikkin what … my 1RM changes day to day depending on what I did the day before or the previous exercise. Find out what your actual 1RM is. He says use 70% because he is erroneously assuming something alog the lines of, you should be able to do 3x10 with 70%, therefore, doing 3x8 means you should not be going to failure. IT is a good system. He's currently 16 kg of muscle above his starting weight (7kg in the past 12 months), and targeting a continued growth rate of 5kg+ per year. : 1RM = W x (1 + 0.025 x R) High Intensity Interval Training (HIIT) for Fat Loss and Endurance. What do you think about this for football. 75% of 1rm? I hope some of that makes sense. The repetitions you can get with a certain % of RM depends, largely, of your fibers type dominance. I’m trying to do CW’s Big Boy Basics, which on two days of the four training days per week calls for 3x8 with 70% of 1 RM, with 90s of rest between sets for most exercises (e.g.
Does that make sense? But using 70lb DBs, I can’t get 3x8 when I follow the prescribed rest time of 90s.
Power2Pump4Life. The calculator gives you all the relevant loads, which are done simply by multiplying the percentage by your 1RM (in this case, 300 pounds). So you don’t go to failure until the very last rep of the last set, and even then, not total failure.
Keep workin hard and u can bring both up. This calculator uses the Brzycki 1RM Formula ( 1RM = W x (36 / (37 – R)) ). Having said all that, probably the bigger thing to learn is how to adapt the program to fit you.
Should you be able to do straight sets with this weight maybe. Thanks guys, that was all very helpful. He’d say that is not what he meant, or, that you should do a different routine, or, you should use less weight, or concentrate on work capacity or something. A much better way is to say to go 1 or 2 reps short of failue. If you could do 10-12 then the percent is fine. © 2020 Bodybuilding.com. One Rep Max Calculator. In the case of 3x8, don’t worry about the percentage of your 1RM, just pick a weight you can lift about a dozen times before failure. I would start lower overall then calculated (you’re probably thinking DUH now). But if people follow programs and they don’t know whether they should go to failure or not, or what intensity they should use, and if they just go all out (like a lot of beginners) then that is not good at all.
Now he doesn’t say they are to be done as alternating compounds sets either but he does talk about pairing agonists with antagonists. : 1RM = (100 x W) / (52.2 + (41.9 x e-0.055 x R)) O’Conner et al. So, I will start by dropping the weights to a level where I can get the 3 x 8 at the prescribed rest interval. It’s not necessary to be super-precise with the poundages. Taking incline DB presses as an example, I can do 90lb DBs for 6 reps, which should give me a 1RM of around 105lbs. I know the calculators and charts tend to be off with me especially if my body isn’t used to a high weight lower rep scheme. Now I think what happens there, is you get one movement to failure driving your bodies’ change mechanisms, but then, all the RE work is telling your body what else needs to get enhanced. Even if a person doesn’t fit the standardized reps per a given %1RM it doesn’t mean that percents are useless for that person. 1RM Formulas. In fact in this case it might be real close. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. If you did this routine like you said in front of CW what do you think he’d say? I’m trying to do CW’s Big Boy Basics, which on two days of the four training days per week calls for 3x8 with 70% of 1 RM, with 90s of rest between sets for most exercises (e.g. Not as good as I could have done. what % of 1rm for 3x8? Medium loads are 8 reps (10-14 before failure) and light loads are 15 reps (18-22 before failure.). Note you do the RE work on assist/supplementary work which is largely your weaknesses.
It is a work capacity issue if you are used to 3 min rests and then try cut it in half overnight then this has to be factored into what you “think” your 1 rm max is for 90s rest. I’m not quite convinced there’s a problem with the percent recommendation. squats, incline DB bench press, etc.). Powered by Discourse, best viewed with JavaScript enabled. Examples: 3 x 10 @ 75% - Three sets of 10 reps at 75% of the 1RM If over time they track out several different reps and certain percent 1RMs and establish their own custom 1RM % chart it can provide helpful in the future. I end up getting 8, 8, then 4 or maybe 5 reps before failure. All you have done is calculated your 1 rm for 3 min rest. What a program needs to say is, do 3x8, but you should be using a weight that …. Advice? how did you come up with 80% for 5 x 5? Nothing wrong with training to failure at all if a person knows what they are doing, just seen so many people do it wrongly, and for that matter, MYSELF I did EVERY set to failure as a kid, and in fact nearly every rep of every set when I was really dumb. Also, after looking at CW’s BBB plan he doesn’t specifically say they are to be done in straight sets. squats, incline DB bench press, etc.). For certain exercises you will need to take into account a portion of bodyweight being moved in the exercise (like squats, chins, etc) to achieve higher accuracy. I was going to hit 3x8 on the bench. By RiNgMaSteR in forum Powerlifting Workouts - Training Journals. I’m trying to do CW’s Big Boy Basics, which on two days of the four training days per week calls for 3x8 with 70% of 1 RM, with 90s of rest between sets for most exercises (e.g. usually for 3x8 I do 225. which is about 75% of my 1rm (my max on bench is 300) Is that the right weight for doing 3x8 because I just kept gassing out on the final reps and would only get 6, and on the last set i only got 5. Your one-rep max is … Well, not optimal anyway. THAT is the INTENTION of his program. December 14, 2015, 5:25pm #1.
Work capacity or just lower endurance. On the heavy load days, you’re doing 3 reps with a weight you can lift 4-6 times before failure (basically your 4-6 rep max.) What % of 1 RM for 3x8 right before failure? I’m wondering if this is a work capacity issue (I used to take longer breaks between sets, usually around 3 minutes for the big lifts like squats and deads)? If you’re goal is strength and power, for example, you want to lift in the 2 to 6 rep range, which is typically 95 to 85 percent of your 1RM. Your body does not overtrain the specific weaknesses because you did RE work on them, not to failure. Somebody else had a question very similar to this the other day, and the truth is people are just physiologically different. 04-01-2013, 02:32 PM #5. petertuck.
Just my 2 cents though. i know to do 80% for 5x5, but what do you do for 3x8?
The percentage system uses various percentages of a one-repetition maximum (1RM) for a specific number of repetitions (reps).
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