So, i’m new at the whole gym/BB thing. I used to box but after 2 years I felt I needed a change. At first I was doing it all wrong but people in this site like its_just_me and Cris Colucci have been really helpful in cleaning my routine up.
I’m currently doing a Starting Strentgh routine, trying to milk the gain’s I can have as a beginner.
In my routine plan, for Session B it say’s:
Deadlifts 1 set of 5 reps (work up/ramp up to 5)
I’m having trouble understanding what “work up/ramp up to” means. I’ve asked some guy’s already and they told me it means I should be adding weight with each rep. With every exercise I do I’ve alway’s added weight with each set, but never with each rep.
Because of my lack of understanding of the direction’s, when I Deadlift I’ve been doing 3 sets of 5 reps. But I really don’t want to screw up the routine people in this site have so kindly written for me.
[quote]sexyxe wrote:
It means warm up and each set should be heavier, but the final is your working set of 5.[/quote]
I’m sorry I’m feeling really stupid not getting it. It say’s to only do 1 set, so how can I make each set heavier if i’m only supposed to do one?
[/quote]
Basically, it’s just add weight until you reach that heavy set of 5. I’m guessing you haven’t picked up the book. It’s the same idea as warming up to your 3x5 sets on your squat or bench. You warm up properly just like any exercise starting at a lower weight, then adding weight and performing a few more reps, repeat until you reach your work weight aka the weight you’re using for your 1x5. As you don’t want to do 135 for a few reps as warm up and then jump straight to a work weight of 5 with 315 pounds. You need to get your body prepared, not to shock it.
[quote]Teledin wrote:
Pick up the book. It is well worth a read and a week of focused reading, maybe even re-reading it. Will save you years of pissing against the wind.[/quote]
Thx Teledin for the tip… I’ve downloaded the book and will continue to purchase it when I save up. I guess I should know what i’m getting into.
i read the book a couple times. not the latest version but oh well. it says that after you squat (you should be squatting every workout with SS), you do your bench, and then you do ONE set of deadlifts. i liked to warmup with 135 just for a few practice reps. but it says that squatting warms you up fine for deadlifting. so you can just go straight to your one heavy workset. i’d ignore that ramp up thing.
people differ in how much warm-up they need. the older you are the more you need to warm-up… the stronger you are the more sets you need to warm-up (often). the colder it is the more you need to warm-up…
if you log your training you should get a sense of what kind of warm-up is useful for you. basically… you want the movement to be smooth (so nice warm joint fluid to lubricate the joints)… and you want your muscles activating properly. e.g., it can take me a few sets of squats before my glutes are really firing properly… i find about 3-5 sets of squats are optimal for me to warmup (if squats are the first movement of the day for me). always do a set with just the bar to check i’m not injured / no stabby pains then add some weight for the next set then add some weight for the next set (aiming to get the nervous system fired up / muscles activating)