Alright since I’m going to start a westside template as I said in another post, I’m also going to be training boxing/bjj soon also (in about 2 months) For any fighters or anything read the Time Under Tension pt.1 and pt.2 over at elitefts by Zach Even-esh. My question here is in that article it says they do about 4-6 sets in the 3-5 rep range for the ME movement (sometimes more sets, sometimes less).
Will this build good strength?
What percent of my 1RM in that particular ME movement would I use, so if I’m going to do 5 reps on flat bench what percent is that of my 1RM…also what percent would that be for my 3RM??
I’m really getting confused with what percents a 3RM, 5RM, 7RM are…I’m guessing 3RM would be around 82%…and 5RM around 75%? lol…I dont know that was a complete guess and hopefully someone can give me something more to work with. Thanks a lot
Westside lifting is designed to build strength. If you lift as they recommend (and eat enough) you should gain strength.
As for your 1RM percentages, I do not know of any set percentages that would apply. Hopefully someone else on the board does. Based on my own training, I would roughly suggest something around:
3RM = 90-95%
5RM = 80-85%
7RM = 75-80%
The best way to calculate your rep maxes is merely to go ahead and do them.
[quote]dl- wrote:
Alright since I’m going to start a westside template as I said in another post, I’m also going to be training boxing/bjj soon also (in about 2 months) For any fighters or anything read the Time Under Tension pt.1 and pt.2 over at elitefts by Zach Even-esh. My question here is in that article it says they do about 4-6 sets in the 3-5 rep range for the ME movement (sometimes more sets, sometimes less).
Will this build good strength?
What percent of my 1RM in that particular ME movement would I use, so if I’m going to do 5 reps on flat bench what percent is that of my 1RM…also what percent would that be for my 3RM??
I’m really getting confused with what percents a 3RM, 5RM, 7RM are…I’m guessing 3RM would be around 82%…and 5RM around 75%? lol…I dont know that was a complete guess and hopefully someone can give me something more to work with. Thanks a lot