ok so im not the best at articulating myself and its late at night so i try not to ramble but I’m doing a 5x5 program right now and after 2 months I’m going to jump down to a 4x4 and then 2 more months jump to 3x3 and finally 2 months later a 2x2 program.
my question is how do i calculate the difference and determine what numbers to switch to on the bar. for example if the last day of the 5x5 program I’m benching 190 5x5 how much weight do i load for 4x4 and so on? if anyone understands what i mean and can help id appreciate it
just go by feel bro i usually up the wieght each set when doing 5x5 however your way is valid aswell. um like i said first week better to tsrat safe and ramp up the intensity the following week.
Take 5x5 until you get to a,weight you fail to get all the reps. That next week keep that same weight but try 4x4 continue until you get to say 225 and fail to get all reps x sets. Then take 225 for 3x3 the next week and work up til you miss at say 240 then that for 2x2 til you miss then work up to a max the next week. Take a week off and restart.
[quote]SkyzykS wrote:
Why would you reduce volume? My understanding is that newer/younger lifters have much better tolerance and response to higher volume.[/quote]
because iv been doing 5x5 already for a while and i want to focus more on my max and that should be easier once i have an understanding of my 2x2
[quote]Reed wrote:
Take 5x5 until you get to a,weight you fail to get all the reps. That next week keep that same weight but try 4x4 continue until you get to say 225 and fail to get all reps x sets. Then take 225 for 3x3 the next week and work up til you miss at say 240 then that for 2x2 til you miss then work up to a max the next week. Take a week off and restart.[/quote]
thanks this sounds legit
[quote]SkyzykS wrote:
Why would you reduce volume? My understanding is that newer/younger lifters have much better tolerance and response to higher volume.[/quote]
because iv been doing 5x5 already for a while and i want to focus more on my max and that should be easier once i have an understanding of my 2x2[/quote]
Your max is your max regardless of the rep ranges you are working in. Testing to determine what it is every so often doesn’t detract from a regular regiment.
[quote]SkyzykS wrote:
Why would you reduce volume? My understanding is that newer/younger lifters have much better tolerance and response to higher volume.[/quote]
because iv been doing 5x5 already for a while and i want to focus more on my max and that should be easier once i have an understanding of my 2x2[/quote]
If you want to focus on your max, why don’t you follow the program? Every 5X5 (Bill Star, SL, Ripp, etc) have an intermediate program. Lot’s of info everywhere (Texas method, Madcow).
And your body decides when to switch. It is not a matter of “a while”.