I have a few questions, I am starting Strength I on Monday.
1.) There are 4 workouts, does that mean I should plan to lift weights 4 times per week, doing each workout on a separate day?
2.) What does tempo 301, 311 and 222 mean?
3.) Questions on reps and sets:
When do I rest, in between sets?
For example, in Strength I Workout A:
Squats: there are 6 sets.
I do 6 reps of 55lbs
Rest 180s
1 rep of 55lbs
Rest 180s
6 reps of 70lbs
Rest 180s
1 rep of 70lbs
Rest 180s
10-12 reps of what weight???? Higher or lower or same?
Rest 180s
15-20 reps of what weight??? Higher or lower or same?
For the bulgarian squats and step up:
I do 15 reps of b. squats and immediately transition to step up
What does the 15* mean???
For the back extension and swiss ball crunch:
I do 10 reps of back extension and immediately transition to the swiss ball cruch.
Do you have the book? If not I highly recommend it. Most of the questions you ask are answered by the book:
1. "You can work out two, three or four times a week and finish in eight, six or four weeks".
2. The first number is the number of seconds to lower the weight, the second is the number of seconds you pause at the bottom and the third is the number of seconds you take to lift the weight.
3. Yes, you rest in between sets (just like what you wrote)
For the 10-12 and 12-15 sets you should use less weight. If you could do 15 reps with the weight you used for the set of 6 reps you were probably using too little weight in the set of 6.
* means with each leg so you do:
15 reps of bulg split squat with your left leg
15 reps of bulg split squat with your right leg
15 step-ups, left leg
15 step-ups, right leg
rest 90 secs
For the back extension and swiss ball crunch you need to rest 90 secs after each set (back ext, rest 90 sec, crunch, rest 90 sec ...)
Question 3 - the one rep sets should be heavier than the 6 rep sets. The higher rep sets should be lighter than the 6 rep sets (I would think a lot lighter).
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Do you have the book? If not I highly recommend it. Most of the questions you ask are answered by the book:
1. "You can work out two, three or four times a week and finish in eight, six or four weeks".
2. The first number is the number of seconds to lower the weight, the second is the number of seconds you pause at the bottom and the third is the number of seconds you take to lift the weight.
3. Yes, you rest in between sets (just like what you wrote)
For the 10-12 and 12-15 sets you should use less weight. If you could do 15 reps with the weight you used for the set of 6 reps you were probably using too little weight in the set of 6.
* means with each leg so you do:
15 reps of bulg split squat with your left leg
15 reps of bulg split squat with your right leg
15 step-ups, left leg
15 step-ups, right leg
rest 90 secs
For the back extension and swiss ball crunch you need to rest 90 secs after each set (back ext, rest 90 sec, crunch, rest 90 sec ...)
Hope this helps
Yes of course I have the book, how would i have gotten so much detail about strength I?
Have another read through the page and a half before the workout, it explains all of those points - if you need anymore clarrification just ask .
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nope, i have the book. I still dont understand the tempo. What page in the book is this explained.?
But let me take a stab at it:
301
3 seconds to lower
0 seconds pause
1 second to lift
BTW, tempos are explained in pages 227-228, under the instructions for HT2. I think this should be explained earlier in the book since different workouts use them.
Do you have the book? If not I highly recommend it. Most of the questions you ask are answered by the book:
1. "You can work out two, three or four times a week and finish in eight, six or four weeks".
2. The first number is the number of seconds to lower the weight, the second is the number of seconds you pause at the bottom and the third is the number of seconds you take to lift the weight.
3. Yes, you rest in between sets (just like what you wrote)
For the 10-12 and 12-15 sets you should use less weight. If you could do 15 reps with the weight you used for the set of 6 reps you were probably using too little weight in the set of 6.
* means with each leg so you do:
15 reps of bulg split squat with your left leg
15 reps of bulg split squat with your right leg
15 step-ups, left leg
15 step-ups, right leg
rest 90 secs
For the back extension and swiss ball crunch you need to rest 90 secs after each set (back ext, rest 90 sec, crunch, rest 90 sec ...)
Hope this helps
The back extension and the swiss ball crunch are not listed as supersets in the book. Am I reading this wrong? It looks like its a single excercise, 2 sets of back extension followed by 2 sets of swiss ball crunch. Which is it?
To do the 6 sets in Strength 1A dead lifts: it is 6,1,6,1,(10-12),(15-20), with a 180 second rest after each set.
I do not do that series five more times as I read it.
I checked other thread for this info but couldn't find anything.
What you wrote is the whole deadlift portion of workout C (not one time through it, but the whole thing). When it says 6 sets, that means that set 1 is 6 reps, rest 180 sec., set 2 is 1 rep, rest 180 sec., and so forth.
So, if I understand your question correctly, no, you don't do that series five more times.
What you wrote is the whole deadlift portion of workout C (not one time through it, but the whole thing). When it says 6 sets, that means that set 1 is 6 reps, rest 180 sec., set 2 is 1 rep, rest 180 sec., and so forth.
So, if I understand your question correctly, no, you don't do that series five more times.
To do the 6 sets in Strength 1A dead lifts: it is 6,1,6,1,(10-12),(15-20), with a 180 second rest after each set.
I do not do that series five more times as I read it.
I checked other thread for this info but couldn't find anything.
Also, check the book, but I think they say that if you recover quick enough, you can rest for about 2 minutes rather than the whole 3 minutes. I haven't done it yet, but it seems like 3 minutes would be a long time. Especially with the 1 rep sets.
Also, check the book, but I think they say that if you recover quick enough, you can rest for about 2 minutes rather than the whole 3 minutes. I haven't done it yet, but it seems like 3 minutes would be a long time. Especially with the 1 rep sets.
Alwyn posted in another thread that the idea is to use a heavy enough load so that you'll need the entire time to recover. With a 1 rep set you wanna really go for it which usually requires a few minutes to recover enough to go again. Of course on the first set of a single one might not use a >90 1RM load so the full 3 minutes might not be necessary. At least when I did Strength I if I felt fine after 2 minutes then I just went.
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Working "hard," or the perception of working hard, doesn't really mean anything. Sweating, vomiting, and breathing hard could be a good workout or a tropical disease kicking in.-Dan John
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