Alrite, I’m gonna do this program next month and wanted to ask you guys, how do I figure out my warm up sets? What would be a good starting point?
Usually I don’t do warmups as I’d go hard right off the bat.
[quote]Nutso wrote:
Alrite, I’m gonna do this program next month and wanted to ask you guys, how do I figure out my warm up sets? What would be a good starting point?
Usually I don’t do warmups as I’d go hard right off the bat.[/quote]
This is highly dependent on the person. Doing 8-10 with the bar and then progressing up in weight while dropping a rep or two can work. Just know, part of the effectiveness of this program is that preliminary work. If you are doing 5 reps at 70% and you keep going up in weight, you are making your muscles work. You are also trying to get to a new PR (either weight or reps) so you want to warm yourself up well.
[quote]Arioch wrote:
This is highly dependent on the person. Doing 8-10 with the bar and then progressing up in weight while dropping a rep or two can work. Just know, part of the effectiveness of this program is that preliminary work. If you are doing 5 reps at 70% and you keep going up in weight, you are making your muscles work. You are also trying to get to a new PR (either weight or reps) so you want to warm yourself up well.[/quote]
Alrite, thanks for the advice, I will play around with my warm ups to find my spot.
[quote]Nutso wrote:
Alrite, I’m gonna do this program next month and wanted to ask you guys, how do I figure out my warm up sets? What would be a good starting point?
Usually I don’t do warmups as I’d go hard right off the bat.[/quote]
I only warm up for my first exercise. As a generaly rule of thumb I like to make 10%-15% jumps in weight. So if I was going for 3 rep max for bench at 200lbs, I would do something like this:
45x??
95x5
105x3
125x3
145x3
165x3
185x3
200x3
Most of these are exactly 10%, but that was for the sake of the example, just estimate. If you have never really warmed up before, I willing to bet that you will be surprised at how much better you feel at heavier weights.
How often do you guys change exercises? I just started today but DeFranco recommends changing after 2 weeks. That seems like it’s too soon. Most workouts I’ve been on recommend changing exercises after every 4-6 workouts.
[quote]BENXPX wrote:
How often do you guys change exercises? I just started today but DeFranco recommends changing after 2 weeks. That seems like it’s too soon. Most workouts I’ve been on recommend changing exercises after every 4-6 workouts.[/quote]
Personally…
ME Exercises: Every 3 Weeks
RE Exercises: Every 6 Weeks
[quote]Johnny Drama wrote:
BENXPX wrote:
How often do you guys change exercises? I just started today but DeFranco recommends changing after 2 weeks. That seems like it’s too soon. Most workouts I’ve been on recommend changing exercises after every 4-6 workouts.
Personally…
ME Exercises: Every 3 Weeks
RE Exercises: Every 6 Weeks[/quote]
I just change both every 3 weeks. It makes it easier for me to think that way. However, I like to go back to the first set of exercises after that second 3 weeks.
Other than rotating my main movements on a periodized schedule, all the accessory movement work is from the hip. If I was weak in the floor press, I’ll do 3 board as an assistance, weak off the chest, do high rep dumbell pressing, etc.
[quote]Arioch wrote:
I just change both every 3 weeks. It makes it easier for me to think that way. However, I like to go back to the first set of exercises after that second 3 weeks.[/quote]
6 weeks is easy also. But yeah, whatever works best for you. That is the main thing.
Is anyone here stronger on a Sumo Deadlift that traditional? I’ve been on the sumo for the last 2 weeks and I’m definitely stronger that way. Being long legged might be the reason.
I’m pretty much dead even in both. I find conventinal more comfortable though if I’ve squatted heavily in a recent workout.
[quote]Johnny Drama wrote:
Is anyone here stronger on a Sumo Deadlift that traditional? I’ve been on the sumo for the last 2 weeks and I’m definitely stronger that way. Being long legged might be the reason. [/quote]
I’m much stronger on Sumo. That is why I do it less Sumo work, I feel I need to work more on the traditional. You know, build up your weaknesses.
[quote]Arioch wrote:
I’m much stronger on Sumo. That is why I do it less Sumo work, I feel I need to work more on the traditional. You know, build up your weaknesses.[/quote]
I’m planning on just alternating the two lifts every 3 weeks. The DL is such a good exercise and I hadn’t really done it in 2.5 years due to my injuries/surgery recovery. It’s amazing how quickly it thickens up the back and strengthens the posterior chain.
Relatively long legged for my height and always found sumo easier. I also have a herniated disc and I feel like there are less lumbar flexion forces when I pull sumo.
[quote]gi2eg wrote:
Relatively long legged for my height and always found sumo easier. I also have a herniated disc and I feel like there are less lumbar flexion forces when I pull sumo.[/quote]
Of the 4 guys in our training group, 3 are over 6 foot and long legged. Those 3 prefer the sumo and pull better weights where the 5-10 guy is better on the traditional DL.
Hi guys,
How does this program compare to Max-OT (i’m debating to to use WS4SB or M-OT)?
Also for realtively weak people like myself how many “extra sets” should i do? I’d do the 3-5 RM and then perhaps a couple more sets of 5?
o forgot to ask… what if you work up to your goal 3-5RM but you feel like you get go heavier for the same reps. Would you try for a further PR or no?
What is Max-OT?
[quote]Pedo_Bear wrote:
o forgot to ask… what if you work up to your goal 3-5RM but you feel like you get go heavier for the same reps. Would you try for a further PR or no?[/quote]
You’re not going to die if you can only complete 2 reps.
I always joke about this when people talk about my dietary compliance.
Them “You’re always eating! How much do you eat a day?”
Me “Usually at least 4,000 calories”
Them “How do you know?”
Me “I weigh some of my food and add it all up”
Them “What happens if your measurements are off?”
Me “I die.”
[quote]Donut62 wrote:
What is Max-OT?[/quote]