I’m trying to keep my training optimized for recovery. I can’t find an answer anywhere if warm-ups factor into the INOL calculations
I’m not sure, but do you really think something bad will happen to a 39 year old beginner lifter if you forget about INOL and just bust ass?
I’m not knocking the concept since I’ve never tried it, but I’m not convinced of its value for a beginner.
Thanks for the feedback. I have been weight training since I was in my twenties and never stopped. I have always just trained like a body builder. Now I just want to try to get stronger.
Sorry I misread one of your other threads and thought you were a beginner!
No problem, I’m kind of a beginner with training more for strength instead of typical bro-splits
From everything that I have read, the working sets are the only sets taken into account when calculating relative intensity.
Lets say you’re doing a lift for 5x5 @ 75%. And lets also say your 75% is 315 lbs. It’s safe to assume you would do warm up sets of 135, 185, 225, and 275. All those sets would be disregarded for INOL calculations and only the sets done with the 315 would count.
I’m by no means an expert, however. That’s just my understanding.
I think you’re right, I was just making sure. I figured if I do at 3 warm-up sets with 50%x5, 55%x5, and 60%x3 of my 1RM. These all add up to .29 using the INOL calculation. If I do like 5x5@75% working sets the INOL is 1.0 which is the max in the optimal range. If you add the warm-ups then it would be 1.29, which is in the tough range.
The math makes sense but the concept does not once the warm ups are included. The warm ups you describe should have no impact on your recovery. If anything, they should make your work sets feel easier. I’m just guessing here, but I don’t think they would be included in the inol calculation.
Regardless of how you arrive at your optimal number calculation, it should not be of much consequence over the long term. As long as you are adding weight to the bar and or reps to your set, you should get stronger.
I guess as long as I keep the warm up percentages low and hit my prescribed number of reps on each set I should be fine. I have been reading about CNS fatigue when lifting with high percentages of your 1RM and I just want to stay clear of it. Since my training block gets up to 85% in week 2 and 95% in week 3
95% of 1rm or 95% of training max? If it’s the former, find a new program. Not sure what program recommends a novice lifter train at that high of a percentage, but it sounds like you’ve stumbled onto a peaking program. I’ve used inol in the past and while a sexy concept, it just becomes more noise, than anything. For one, as a begginer in strength training your recovery ability, maximal strength, work capacity, etc is ever changing. Also, it’s nearly impossible to equate assistance, supplemental, conditioning, etc into the bigger picture. You would be better off keeping a very detailed log/journal. There are better indicators of fitness and recovery, than programming by inol. Resting heart rate, heart rate variability, vert jump test, hand grip, etc
Here’s another fun example of fancy science and experience coming up with the same conclusion!
If you plan to lift some heavy weights, don’t tire yourself out doing lots of reps during your warm up sets. Just do what it takes to get ready for the real stuff. If you’re work sets are 5 reps, your warm ups could (should?) be less than 5 reps.
In bodybuilding, you probably wouldn’t “waste” the lighter sets. You’d do a bunch of reps on each set as you worked up, to get more work in.
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I only do 1or 2 sets at 95% in week 3 and deload on week 4, is this too much. I have lifted weights for years now, but never took this type of approach to train. I’m only on week 2 of the second training block. Should I try something else.
Is it 95% of your one rep max or 95% of a training max?
95% of my 1RM