Guideline for weights in Hypertrophy 1?

[dickb]

I've just started Hypertrophy 1 after completing break-in, FL-1 and FL-2. For those programs it was fairly easy to find the right weights for each exercise, usually after only one session. For Hyp. 1 with its crazy mix of sets and reps it's not so easy. Are there any guidelines for what to use? For example, if I use X lbs. for 5 sets/5 reps, what percent of X should I be using for 4 sets/10 reps, and the same for 3 sets/15 reps?

Incidentally, I really like the book and am seeing good results at age 68.

Thanks,
Dick

[Lisa~]

Hypertrophy I is using Undulating Periodization, the "crazy mix" of changing set/rep schemes. In regards to Undulating Periodization, Alwyn Cosgrove wrote:

each time you perform each workout you're going to use a different set, rep, and rest period protocol.
Select weights that'll be challenging for the given rep range. Let the rep range dictate the weight.

I know that's not a direct answer, but it's all anyone can really tell you. One guy will drop the weight significantly from his 5 rep sets to his 15 rep sets, another girl will be closer to her 5 rep max, even when doing 15 reps. Each person is very individual in this regard.

Compared to the Fat Loss programs, the differences in loads will be great because the rep ranges are larger. But the method to determine the best weight for each rep range is the same. Trial and error.

Lisa

[dickb]

Originally Posted by Lisa~

Hypertrophy I is using Undulating Periodization, the "crazy mix" of changing set/rep schemes. In regards to Undulating Periodization, Alwyn Cosgrove wrote:

I know that's not a direct answer, but it's all anyone can really tell you. One guy will drop the weight significantly from his 5 rep sets to his 15 rep sets, another girl will be closer to her 5 rep max, even when doing 15 reps. Each person is very individual in this regard.

Compared to the Fat Loss programs, the differences in loads will be great because the rep ranges are larger. But the method to determine the best weight for each rep range is the same. Trial and error.

Lisa

Lisa,
Your comments make sense but I was hoping someone had come up with some general rules for this type of situation. I'll eventually figure it out; meanwhile I'm sore all over so it must be working!

Dick

[Irishdazza]

Light! Lighter than you think....trust me!!!

[Phate]

Originally Posted by Irishdazza

Light! Lighter than you think....trust me!!!

Agreed!