On the modified Westside for Skinny Bastards program and it says to work up to a max set of 3-5 reps, does that mean I perform one set where I can only get up 3-5 reps or am I misreading it?
Well, we’re talking about doing as much as 8-12 sets to finish the whole thing. We usually start of light as warm up like 95x5, 95x5, 115x5,135x5,155x5 all the way to your best 5RM of the day but as you near 5RM, load fewer lbs per set like 5-10 lbs, alot of people make mistakes of making big jumps between sets esp toward the RM. If you can’t complete 5 reps (for 5RM) then call it a day and move on to the next exercise.
Gotcha! Thanks man.
[quote]celibrate2047 wrote:
Gotcha! Thanks man.[/quote]
Tungsten is right on the money. You do want somewhere between 8-14 sets otherwise the volume will be too low, specially for hypertophy purposes.
G
[quote]Tungsten wrote:
Well, we’re talking about doing as much as 8-12 sets to finish the whole thing. We usually start of light as warm up like 95x5, 95x5, 115x5,135x5,155x5 all the way to your best 5RM of the day but as you near 5RM, load fewer lbs per set like 5-10 lbs, alot of people make mistakes of making big jumps between sets esp toward the RM. If you can’t complete 5 reps (for 5RM) then call it a day and move on to the next exercise. [/quote]
This might be a stupid question, but does keeping the sets in that range, instead of say 5 or 6, help build work capacity as well?
Do you have any idea what you might get for a 5 RM? If you have an idea of that going in that will help you determine how big of a jump in weight you need for each set. If your 5 RM was say 250 in an exercise you would make smaller jumps of around 20 or 30 pounds. If your 5 RM was 500 for that exercise you would make bigger jumps of about 50 to 60 pounds. The number of sets you do will be determined by this. But that is just an example they are not numbers set in stone. Does any of that make sense? If it doesnt then tell me and Ill try to clarify it further.