[quote]stevo_ wrote:
wow[/quote]
x2 lol
So lets say I’m in the squat rack working the gunz. I’m shooting for an 8rep max of 15lbs with barbell bicep curls. Do I “ramp up” with the pink and chrome dumbells over by the treadmills or do I just chalk up and go for it?
[quote]bradden wrote:
So lets say I’m in the squat rack working the gunz. I’m shooting for an 8rep max of 15lbs with barbell bicep curls. Do I “ramp up” with the pink and chrome dumbells over by the treadmills or do I just chalk up and go for it?[/quote]
No, you could risk a serious bicep muscle strain/tear. I’d say warm up first with some wrist weights, like 10-12 reps. Get that blood flowing. Now head over to the pink dbs, they’re like 2-3 lbs, I know I used them tonight after my “Top Gun” inspired spin class…hit em for like 8 reps. Now get some 5lb chrome dbs, boom hit those for like 6. Conserve some energy k big work set coming. Than rest exactly 5 minutes, than hit your top work set of 8 reps.
We’ll also want to do an iso-metric hold after you’re done with these, as CC would say “ala” fat person sitting on your hands for 3 10 sec sets to better activate CNS for better muscle recruitment and maximize future growth/strength in the future. Yet always watch out for overtraining or you seriously risk fucking up your whole body’s equilibrium and you’ll have to deload for at least 2 weeks, dropping all weights previously used to at least 50% of weight during that duration.
yeah that would be a squat day with some assistance…but sometimes my squat days are hard enough so that after squats I won’t do another intense exercise, something easier…and then on deadlift day I’ll hit my hams or something a bit harder depending on it all.
So anyways a lot of this was cleared up for me. I have been ramping my whole time lifting without realize it.
I mean there are times sometimes I do 4x6 on pull-ups with x amoutn of weight, for straight sets.
One more example just to make sure: I do bench presses and work up to a 6rep max…so my warmups consist of low reps etc. I am building strength.
Next exercise cause I want some chest stimuatlion I will do let’s say incline db presses.
I am already warmed up so I would go to soemthing a bit heavier and take as manysets as needed until I hit that target rep range of a 10 rep max.
So I go 70’sx6, 90x5, 115x10** - max set. finishsed.
I’m just wondering here though, is this ENOUGH volume?? I’m just not sure now if I am stimulating my muscle enough after this? Or would it be better to do a few more reps there.
IMPORTANT It would be so greatly appreciated if I could get a solid answer on this as well** 
Last thing I am a little confused is lets say in program MAX-OT it says:
Train only 1 or 2 muscle groups per workout/day.
3. Do 6 to 9 total heavy sets per muscle group.
4. Do 4 to 6 reps per set.
5. Rest 2 to 3 minutes between sets. (STR)
then it’ll say SQUATS 3 x 4-6 reps.
leg press 3x 4-6
etc.
this means that you will use a weight that is
light enough to allow you to get at least 4 reps, but is also heavy enough to where you
cannot do any more than 6 reps. If you can’t do 4 reps, then the weight is too heavy.
If you can do more than 6 reps, then the weight is too light.
I’m very confused by this approach…how the hell am I gonna do 3 sets of a weight I can’t do more than 6, and I can get at least 4…that sounds a lot like a max effort…and I can’t do 3 sets of a max effort! lol
If I get 5 reps on squat with 450…I doubt I’m going to do 2 more sets like that…
This is where my confusion lies…please cure me someone lol
AND THIS ties in with the same question of AM I GETTING enough stiumatiln with the above bench press + incline db press combination when comparing something like that to MAX-OT
[quote]rasturai wrote:
yeah that would be a squat day with some assistance…but sometimes my squat days are hard enough so that after squats I won’t do another intense exercise, something easier…and then on deadlift day I’ll hit my hams or something a bit harder depending on it all.
So anyways a lot of this was cleared up for me. I have been ramping my whole time lifting without realize it.
I mean there are times sometimes I do 4x6 on pull-ups with x amoutn of weight, for straight sets.
One more example just to make sure: I do bench presses and work up to a 6rep max…so my warmups consist of low reps etc. I am building strength.
Next exercise cause I want some chest stimuatlion I will do let’s say incline db presses.
I am already warmed up so I would go to soemthing a bit heavier and take as manysets as needed until I hit that target rep range of a 10 rep max.
So I go 70’sx6, 90x5, 115x10** - max set. finishsed.
I’m just wondering here though, is this ENOUGH volume?? I’m just not sure now if I am stimulating my muscle enough after this? Or would it be better to do a few more reps there.[/quote]
Good …what I do and all the big guys I see training do also after they did some heavy pressing and go into like db pressing or lighter chest work like you. they’ll only do a few sets cause shoulders/tris/chest are already warmed up properly and you will get enough volume.
[quote]rasturai wrote:
IMPORTANT It would be so greatly appreciated if I could get a solid answer on this as well**
Last thing I am a little confused is lets say in program MAX-OT it says:
Train only 1 or 2 muscle groups per workout/day.
3. Do 6 to 9 total heavy sets per muscle group.
4. Do 4 to 6 reps per set.
5. Rest 2 to 3 minutes between sets. (STR)
then it’ll say SQUATS 3 x 4-6 reps.
leg press 3x 4-6
etc.
this means that you will use a weight that is
light enough to allow you to get at least 4 reps, but is also heavy enough to where you
cannot do any more than 6 reps. If you can’t do 4 reps, then the weight is too heavy.
If you can do more than 6 reps, then the weight is too light.
I’m very confused by this approach…how the hell am I gonna do 3 sets of a weight I can’t do more than 6, and I can get at least 4…that sounds a lot like a max effort…and I can’t do 3 sets of a max effort! lol
If I get 5 reps on squat with 450…I doubt I’m going to do 2 more sets like that…
This is where my confusion lies…please cure me someone lol
AND THIS ties in with the same question of AM I GETTING enough stiumatiln with the above bench press + incline db press combination when comparing something like that to MAX-OT
[/quote]
x
Wow over thinking shit…when it says 3X4-6 It means first 2 sets aren’t to be taken to failure. That’s all, you take a weight that is moderately heavy boom hit between 4-6 reps (shit is not engraved in stone, you might get 7-8 reps cause you FEEL like it)…load up some more weight, not real serious weight (shits all purely individual) yet so still a warm up working set, boom 3rd set should have that weight on there that makes you question if you’ll get 6-7 but you just go for it.
your last set should be the max effort set if that makes sense.
[quote]rasturai wrote:
IMPORTANT It would be so greatly appreciated if I could get a solid answer on this as well**
Last thing I am a little confused is lets say in program MAX-OT it says:
Train only 1 or 2 muscle groups per workout/day.
3. Do 6 to 9 total heavy sets per muscle group.
4. Do 4 to 6 reps per set.
5. Rest 2 to 3 minutes between sets. (STR)
then it’ll say SQUATS 3 x 4-6 reps.
leg press 3x 4-6
etc.
this means that you will use a weight that is
light enough to allow you to get at least 4 reps, but is also heavy enough to where you
cannot do any more than 6 reps. If you can’t do 4 reps, then the weight is too heavy.
If you can do more than 6 reps, then the weight is too light.
I’m very confused by this approach…how the hell am I gonna do 3 sets of a weight I can’t do more than 6, and I can get at least 4…that sounds a lot like a max effort…and I can’t do 3 sets of a max effort! lol
If I get 5 reps on squat with 450…I doubt I’m going to do 2 more sets like that…
This is where my confusion lies…please cure me someone lol
AND THIS ties in with the same question of AM I GETTING enough stiumatiln with the above bench press + incline db press combination when comparing something like that to MAX-OT
[/quote]
That’s why we don’t do straight sets, regardless of the rep range. If you do 450 for 5 in the squat, this is what 3 sets can look like:
- 365
- 405
- 450
You can make smaller jumps if you wish. Like:
405
425
450
[quote]Ct. Rockula wrote:
doesnt everyone know this?
there cannot be people who are confused by this, right?[/quote]
hopefully not on this site Rocky but I know guys who walk into the gym and go for a max. It pisses me off too since some of them lift a lot more than me but know shit about what they’re doing.
[quote]rasturai wrote:
IMPORTANT It would be so greatly appreciated if I could get a solid answer on this as well**
Last thing I am a little confused is lets say in program MAX-OT it says:
Train only 1 or 2 muscle groups per workout/day.
3. Do 6 to 9 total heavy sets per muscle group.
4. Do 4 to 6 reps per set.
5. Rest 2 to 3 minutes between sets. (STR)
then it’ll say SQUATS 3 x 4-6 reps.
leg press 3x 4-6
etc.
this means that you will use a weight that is
light enough to allow you to get at least 4 reps, but is also heavy enough to where you
cannot do any more than 6 reps. If you can’t do 4 reps, then the weight is too heavy.
If you can do more than 6 reps, then the weight is too light.
I’m very confused by this approach…how the hell am I gonna do 3 sets of a weight I can’t do more than 6, and I can get at least 4…that sounds a lot like a max effort…and I can’t do 3 sets of a max effort! lol
If I get 5 reps on squat with 450…I doubt I’m going to do 2 more sets like that…
This is where my confusion lies…please cure me someone lol
AND THIS ties in with the same question of AM I GETTING enough stiumatiln with the above bench press + incline db press combination when comparing something like that to MAX-OT
[/quote]
Generally with Max OT (at least the way that LaCour does it), you’d do 1-2 “work sets” per exercise and 2-4 exercises per body part (essentially the exact same thing that most successful guys do and what Brick posted in his “bodybuilding bible” thread).
I know that Delia suggests doing 3 sets for a few exercises in his introductory course, but if you read on you’ll see that he eventually lessens the volume down to 1-2 sets per exercise, and mentions that he starts with 3 because a lot of people aren’t accustomed to pushing themselves hard enough to get the benefits of just doing 1-2 sets.
The 4-6 rep range is just a guideline to help you select a weight to begin with and a goal to shoot for. Maybe on the first set you’ll just barely get rep 6, and on the second set you’ll only get it for 4. Once you actually get going though, you’ll eventually be capable of lifting the weight for more than 6 reps (if you can do it for 2 sets of 6, then chances are you could have done it for more than 6 on the first set, but don’t). Then you add weight and repeat the process.
That’s also why they suggest waiting 2-3 minutes between sets, because you are going heavy and your body needs more recovery time between heavy sets (taken to or close to failure) to be able to come close to repeating the same performance.
This again… Argh.
[quote]Cephalic_Carnage wrote:
This again… Argh.
[/quote]
That’s why I said I’m sorry I made the thread. I thought I could just post the clip and that was all. Apparently the clip wasn’t enough.
[quote]Bricknyce wrote:
[quote]Cephalic_Carnage wrote:
This again… Argh.
[/quote]
That’s why I said I’m sorry I made the thread. I thought I could just post the clip and that was all. [/quote]
Good intentions are what gets people killed, right?
[quote]SSC wrote:
Nice one Brick. I like this one,
[/quote]
“thank you very much” at every lift off. That guy is awesome
Usually the biggest men are the most polite and non-confrontational. Stan Efferding, Andy Bolton, Brian Siders, Dorian Yates, Bill Kazmier - all gentle giants. I just wouldn’t want to be near them when they’re pissed!
[quote]Fallen wrote:
[quote]SSC wrote:
Nice one Brick. I like this one,
[/quote]
“thank you very much” at every lift off. That guy is awesome[/quote]
Love the bit at the end where he says: “Thank you very much, now get out of the way!”
Q NOT abt ramp up…but still-
About the back training videos-
the number of exercises he’s doing in a single session- pull ups, wide pulldowns, BB rows, deadlifts, T-bar, narrow pulldowns, DB rows, hyper extensions- 8, is a lot? Or is that how most pro bodybuilders would train?
[quote]A_S wrote:
Q NOT abt ramp up…but still-
About the back training videos-
the number of exercises he’s doing in a single session- pull ups, wide pulldowns, BB rows, deadlifts, T-bar, narrow pulldowns, DB rows, hyper extensions- 8, is a lot? Or is that how most pro bodybuilders would train?[/quote]
Most pros would probably cut out one or two of those exercises, though some people just like to do a lot of work for their upper back/lats.
[quote]Fallen wrote:
[quote]SSC wrote:
Nice one Brick. I like this one,
[/quote]
“thank you very much” at every lift off. That guy is awesome[/quote]
One day at my job I decided to say goodbye to all of our customers in that fashion. Got some wierd looks but it was a lot of fun.
I even did the big “Uhhhh…” before the “Thank you very much.” Good times.
I only looked at the video (I’ll try to get to the posts later), but it looks like his ramping sets are harder than what some describe on here. He just barely got the 10x275 and then did the other set of 7 or whatever x 315. Not that that’s wrong at all lol, just saying that some describe ramping sets as not being hard enough to take away from the final set.
[quote]pumped340 wrote:
I only looked at the video (I’ll try to get to the posts later), but it looks like his ramping sets are harder than what some describe on here. He just barely got the 10x275 and then did the other set of 7 or whatever x 315. Not that that’s wrong at all lol, just saying that some describe ramping sets as not being hard enough to take away from the final set. [/quote]
We don’t know if it took away from his final set. Only he knows because it’s his body. And we said before numerous times, everyone has their own ways of doing this stuff.