For some reason I couldn’t post this question in the I’Bodybuilder forum, but I’m going to do it here. Sorry if it’s already been addressed.
I’m very interested in doing this workout. Specifically, the one that is prescribed in the article. However, I can really only manage to get to the gym 4 days a week.
Does anyone (CT especially) think that a 4 day a week with a wraparound to the next week will work? I was thinking Tuesday, Thursday, Saturday, Sunday, Tuesday (week 1)… Thursday, Saturday, Sunday, Tuesday, Thursday (week 2)… etc.
Thanks for any help, and again sorry if it was already addressed.
Another question. On pull up and chin up exercises, when it says 50% of 1RM, does that mean the tacked on weight + body weight? or 50% of the 1 RM of only the tacked on weight should be used for first work set. If it’s the total weight being pulled, then my 50% would be less than my body weight. If this is the case, should I use an assisted pullup machine for the sets prior to reaching bodyweight?
[quote]tpcapone30 wrote:
Another question. On pull up and chin up exercises, when it says 50% of 1RM, does that mean the tacked on weight + body weight? or 50% of the 1 RM of only the tacked on weight should be used for first work set. If it’s the total weight being pulled, then my 50% would be less than my body weight. If this is the case, should I use an assisted pullup machine for the sets prior to reaching bodyweight?[/quote]
Weight + body weight.
These are just GUIDELINES. If you can do the planned number of reps with bodyweight relatively easy, but having to make some effort (which is roughly what 50% of 1RM is to me) and then add weight over several sets to get to your top set while doing APPROXIMATELY the number of sets prescribed (i.e. if it says 5 sets then 4 is also fine if that’s what you can do on that day, if you can do 6 sets do 6) then just do pull-ups. You can also double one or two sets (i.e. do them with the same weight) if you want slightly more volume but can’t add more weight, or if you feel like you haven’t given it all you’ve got on the previous attempt (in which case instead of ramping up the weight you ramp up intensity).
If your bodyweight (or something very close) is your max (either 1RM or 3RM, since I think you’re doing sets of 3 most of the time in IBB) then you might be better off with either the pulldown or the assisted pullup. I’ve never used any assisted pull-up machines so I can’t say whether they’re the better of the two or not in this case.