General fitness, health and nutrition · Public discussion

1rm and where to start?

Started by The Crow · · Last activity · 2 posts · 339 views

Thread details

What we know about this thread

Original section
General fitness, health and nutrition
Published
17 February 2005
Last activity
17 February 2005
Original author
The Crow
Posts
2
Discussion status
Public discussion
Total views
339
Views / 30 days
0

The navigation and discussion metadata provide context. Posts remain in their original chronological order.

Showing posts 1–2 of 2
Posts remain in their original chronological order.

Text size
  1. Hi.
    First time poster around here.

    Basically, I've been fiddling about at working out, on and off, for a few
    years now. Recently I have decided to take it more seriously. I like the
    look of a workout schedule I have seen, where you increase the weights
    through sets 1 to 3, doing eight reps for each set, so:

    SET 1 = 8 x Y (where Y = a weight)
    SET 2 = 8 x Y + a set incriment weight increase
    SET 3 = 8 x Y + a further increase.

    Now, simply, what I am not sure of is what Y should equall, and how to work
    out how big each of the two step ups in weight from sets 2 to 3 should be?

    I don't know if this makes any sense, but can anyone help? Should the
    starting weight Y, for set 1, be a particular percentage of my 1 rep max;
    and from there, how should I work out how much to add on for sets 2 and 3?
    For arguments sake, let's say this is for 3 sets of squats. Thanks for the
    help.

  2. You are intellectualising this too much, and adding too much maths.

    Choose a rep number or range depending on whether you want mass,
    strength or endurance.
    Suppose you choose 8-12 reps (endurance)

    All you have to do, is find a weight where you do 10 reps intense but
    not to failure. So you could probably squeeze out an 11th, or 12 and a
    half with shaky arms.
    The second set, you'll you'll be able to do about 9 or 10 reps. It
    will be harder. and it'll be even harder for the third set.
    You may want to drop some weight off the barbell so you can keep your
    reps in range. Or you could settle for being able to do 10 reps then
    only 9 reps then 9 reps. It's all in the 8-12 range.

    When you get stronger, you'll find that you can go beyond your number
    of reps. So you'll find you'll be doing 10-13 reps. So increase the
    weight so that you're in the 8-12 bracket.

    8-12 is for endurance.
    (I don't know why ppl don't go up beyond 12 for endurance. Don't see
    why ppl don't go up to 100. Endurance has a neurological factor too.
    Combat athlets may be able to do 100 push ups - but that's for another
    thread).

Active in the last 60 minutes

Active in this thread

0 users · 0 guests ·0 bots ·0 total

No signed-in users are active right now.

No known search crawlers active right now.