Hey guys. Starting Hypertrophy I this week. I had a few questions that maybe you could help me out with.
1) The logs provided on the NROL site don't match up with the exercises.
How do you fill those out? Is it necessary to use multiple sheets for each program? For instance, one sheet has spaces for Workouts 1-4, but there's 12 total in Hyp I and they use different sets and reps. Not a huge deal, just wondering if I'm missing something.
2) Should the weight lifted be constant or gradually going up on a specific excercise?
For example, if I'm doing a 5 rep, 5 set workout, should I use 40 pounds throughout, so that I'm unable to do the last set, or should I build up from 30 to wherever so that I'm doing heavier weights as I go? Hope this makes sense.
3) Is the use of a bench/squat rack with rails discouraged?
I don't have a spotter available and I have to use the "safety rack". Is there a major difference here? I know from experience that it's a little easier to lift on the railed machine, since the muscles don't have to control the weight to the same degree. Looking for anyone's .02.
There are racks but you can't dump the bar to the pins if you get in trouble?
I don't know what to tell you ... probably others will chime in, but if it were me, I wouldn't use the Smith - I'd use the racks and not work to exhaustion where I was unable to dump the bar to the pins.
I'd probably use the racks, and get comfortable with the idea of possibly dumping the bar. Once you do it the first time, it's not so scary after that. It should only be an issue with 5x5 anyway. The 4x10 and 3x15 routine, it shouldn't be so bad. I think I would rather use less weight, so there is no chance of dropping the bar, than use a machine to do squats.
As far as constant or gradual. I've heard, for hypertrophy sake, constant is the way to go. Although, for low rep deadlifts and squats, I've always incremented up, but that is my personal preference.
For NROL, I've always given every set my max effort. This would likely mean the weight decreases as the sets progress for me, but not always. Sometimes I can more on 2nd and 3rd sets. I try to warm up properly, but sometimes it takes a real set or two to really get me grooving. I've always thought the idea behind NROL for every set is max effort for reps designated. Adjust weight accordingly. Obviously, with low rest periods, weight comes down pretty quickly. I beleive warm up sets are discussed in the book pretty well. These are to be done before the work sets listed in the programs. To me, that means, the work sets are exactly that - WORK sets, not warm up sets 'til you get to the last set.
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For the supersetted exercises, say a press + a pulldown, if 60 seconds of rest is called for, do you take that in between each exercise or after you've completed both in quick succession?
Use a rack, be careful but don't use a smith machine. They tend to force you to make movements that are not natural. The book is pretty clear about not using the machines.
For logs, check out Aoife's werkit link. If you own the book, they are worth the effort to download.
I own the book but it's on an Amazon Kindle and it uses locations instead of page #'s. Would anyone be willing to send me the information by email or through a private message?
We're having an issue with werkit back end so at the moment we can't get a link made, nor can we make it easily available to people with an electronic version, but we are working on it.
Questions re: logs, reps and racks
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