make a record every time you workout - JP Fitness Forums

ecua10 · 04-26-2008, 02:29 PM

it says this on the book. in the fat loss programs isnt it already a record since its decreases the rest periods. what i been doin is on my second workout i increase the weight on certain exercises along with the shorter rest periods. for example if its 12 reps (60 sec rest) of snatchgrip deadlift ill do 155 then when it hits to 10 reps 45 sec rest ill do 165lbs.
IS that the way it should be done. your thoughts please.

frogguruami · 04-26-2008, 03:02 PM

That sounds about right.

I think the point Lou was trying to make was that you shouldn't pick a weight and stick with it forever. If you do you will never get anywhere. You should strive to get better, lift heavier, more reps or something each time you lift. I am pretty sure somewhere in there he does say that it won't always be possible but it should at least be your goal!

Cynic · 04-26-2008, 03:59 PM

No, it's not a record because you also decrease the number of reps/set. It tends to even out. You should be increasing weight every week IMO, not just when the workout parameters change.

Focus on load and tempo.

jed111 · 04-27-2008, 08:14 AM

Quote:

Originally Posted by Cynic

No, it's not a record because you also decrease the number of reps/set. It tends to even out. You should be increasing weight every week IMO, not just when the workout parameters change.

Focus on load and tempo.

What happens if we started with pretty hard weights on workout 1 though?

We might not have much room to increase weight every week in every exercise.

Cynic · 04-27-2008, 08:23 AM

Increase loads, reps or improve on tempo.

I accidentally left out reps, but it's a valid parameter to focus on. So, say you start at 3x15, but you can only do 2x15, 1x10, you'll stay at load and tempo and work to get all reps of all sets.

If you can complete all reps of all sets, it's time to increase the load.

jed111 · 04-28-2008, 01:38 PM

Quote:

Originally Posted by Cynic

Increase loads, reps or improve on tempo.

I accidentally left out reps, but it's a valid parameter to focus on. So, say you start at 3x15, but you can only do 2x15, 1x10, you'll stay at load and tempo and work to get all reps of all sets.

If you can complete all reps of all sets, it's time to increase the load.

I recall a page of the book that he states that you are aiming to complete the given amount of reps for the hypertrophy programs, though.

I see what you are saying, but what if the difference between 15 perfect reps and the closest weight increase is only 12 reps? Shouldn't we focus more on tempo/form before weight to get a good hypertrophic effect? I am just guessing, but I do agree with you. I just think if the difference between doing 15 out of the 15 reps assigned and doing 10 reps out of the 15 assigned, I would rather just complete the reps but maybe go for a very accurate tempo.

Cynic · 04-28-2008, 02:40 PM

Quote:

Originally Posted by jed111

I recall a page of the book that he states that you are aiming to complete the given amount of reps for the hypertrophy programs, though.

I can complete all reps of all set using pink dumbbells.

So then, you need to decide a methodology for progressing in load. My method has always been:

1. If I can complete all reps of all sets, I increase the load 5-10lbs on the next workout.
2. If I fail to complete all reps of all sets, but I'm close, I stay at load for the next workout.
3. If I fail to complete all reps of all sets and I fall way short, I reduce load 5-10lbs for the next workout.

This assumes you are maintaining tempo and form. Form failure should be a cut off in the decision process. Tempo...do your best to maintain tempo, but sometimes, you simply can't toward the end.

ecua10 · 04-28-2008, 02:53 PM

1. If I can complete all reps of all sets, I increase the load 5-10lbs on the next workout.

ok good thats what i been doing.

jed111 · 04-30-2008, 04:20 PM

Quote:

Originally Posted by Cynic

I can complete all reps of all set using pink dumbbells.

So then, you need to decide a methodology for progressing in load. My method has always been:

1. If I can complete all reps of all sets, I increase the load 5-10lbs on the next workout.
2. If I fail to complete all reps of all sets, but I'm close, I stay at load for the next workout.
3. If I fail to complete all reps of all sets and I fall way short, I reduce load 5-10lbs for the next workout.

This assumes you are maintaining tempo and form. Form failure should be a cut off in the decision process. Tempo...do your best to maintain tempo, but sometimes, you simply can't toward the end.

Cool, that's what I've basically been doing anyways.

Thanks

MindPower · 04-30-2008, 06:12 PM

Quote:

Originally Posted by ecua10

it says this on the book. in the fat loss programs isnt it already a record since its decreases the rest periods.

yes,
if you do the same amount of work (same weight, reps, sets) in a shorter amount of time, then thats still progression.

Cynic · 04-30-2008, 06:43 PM

Quote:

Originally Posted by MindPower

yes,
if you do the same amount of work (same weight, reps, sets) in a shorter amount of time, then thats still progression.

MindPower, keep in mind, when the rest periods lessen in Fat Loss I and II, so does the reps/set, thus you're not actually doing the same amount of work.

I don't think it's PR setting, but rather a means of keeping adaptation at bay and keeping the body stressed throughout the program.

MindPower · 04-30-2008, 06:58 PM

Quote:

Originally Posted by Cynic

MindPower, keep in mind, when the rest periods lessen in Fat Loss I and II, so does the reps/set, thus you're not actually doing the same amount of work.

I don't think it's PR setting, but rather a means of keeping adaptation at bay and keeping the body stressed throughout the program.

Oops, didn't realise the sets/reps reduced during FL I & II,
Just wanted to point out that adding weight is not the only way of progressing.