break in + hyp I

[sickbay]

hello!

i just bought NROL and i'm excited to start. neverheless i'm feeling confused regarding the weight i should use...this is barely mentioned in the book. so , if anyone knows, i need the answer to a couple of questions:

1. in break in and hyp I : do i need to keep the weights constant for every set or decrease on the latter set is acceptable if i can't push the initial weight anymore?

2. how much should i push /lift in the hyp I and break-in? should i strive for max out at the end of the set? should i strive for a weight that i can succesfully lift for all the sets? should i take in consideration all the sets in the workout [ A or B [ i have to do and adjust so i can lift decent weight on all exercises?...

i hope someone can help me!

thanks!

[samscotch]

My advice is to start off with a light/comfortable weights to make sure you get in the correct number of sets and reps (especially for break-in). This way you'll be able to gauge where you're at as far as how much weight you can lift.

And as the book mentions, most people overestimate how much weight they can lift, and poop out by the end of some of the workouts. Just start out slowly with full extension movements and you should be fine.

[McB]

It's probably not "by the book", but I use my best judgement too. Sometimes the first set, I use a slightly lighter weight. Then I move up to the appropriate weight on successive sets. Sometimes, if I'm really tired, I might drop back down to the lighter weight on the last set. Ideally, I try to keep it the same. But the big picture goal, is to keep moving the weight up at each successive workout - within reason. Even if it's only for one or two sets. That's my MO. Again, I don't know if this is kosher, but my rationale is: For Hyp. I, on 5x5=90-95% of max, 4x10=70-75% of max, and 3x15=about 50-60% of max. That's how I've been able to work through it. Hope that helps.

[KevetS]

Originally Posted by samscotch

And as the book mentions, most people overestimate how much weight they can lift, and poop out by the end of some of the workouts.

I found that today. Supersetted deadlifts and incline db press. 3 sets of 12. Got through them all, noted "fail" on my log because the last one was the last one I could do. Moved on to the next combo of bulgarian split squats and lat pulldowns, and bonked after 2 sets.

So I'm wondering if I ought to change the order I do things in, so that I don't use it all up on deadlifts or squats. Either that or don't lift to failure on the first exercises.

Or maybe I need to eat something before hand. I don't really know, I'll need to experiment.