Alwyn on AMRAP - JP Fitness Forums

ledove · 03-10-2008, 09:44 AM

I just noticed this Q&A on Alwyn's blog, http://www.alwyncosgrove.blogs pot.com/:

Quote:

Q: Why do you recommend the "as many reps as possible" workout at the end of the first phase in New Rules of Lifting for Women ?

A: Aside from just showing progress - it's really to show women that they are strong - they can lift heavy loads and shouldn't be afraid to do so.

I was sent a blog post from a lady recently who started with 95lbs in the squat for 12 reps.
At the 30 day "test" she performed 35 reps.

Now - the program is good - but there is no way that this lady improved her muscular strength/endurance from 12 reps in the squat to 35 reps with the same load in 30 days. that's close to a 300% improvement!

(I've read of another lady performing 70+ reps!!!)

Looking at the rest of her post - there isn't a single exercise that she didn't almost double or triple the reps in the AMRAP workout.

I'd love to say that it's because my programs got her super-strong super-fast - but in all reality it's a sign that she didn't pick a heavy enough weight to start with.

The "special workouts" point out how much females understimate their strength.

Sure, they improve a bit over the first 30 days - but not as much as this.

That's why it's such a powerful tool. When females start the second phase - they'll pick much more appropriate loads and experience great progress.

Ooooh, so that's what they're for. Time to pick up some heavier weights...

missjane · 03-10-2008, 10:17 AM

Thanks for that! Now I don't feel so bad for my poor AMRAP performance compared to others! And, I think we've got AMRAP coming up again in Stage 6, I believe.

jzomom · 03-10-2008, 11:34 AM

Perfect timing, I do my AMRAP's this week and was not really looking forward to it. But now that I see it as more of a diagnostic tool rather than just a pat on the back I am interested in seeing how it goes.

nutbar · 03-10-2008, 12:11 PM

Quote:

Originally Posted by Alwyn

I'd love to say that it's because my programs got her super-strong super-fast - but in all reality it's a sign that she didn't pick a heavy enough weight to start with.

Many of us didn't pick a heavy enough weight to start with because we had no clue whatsoever what to pick for poundage. A couple weeks into the program, we found ourselves and finally got our weights figured out. We sure didn't need AMRAPs to tell us that.

/rant because I still hate the AMRAPs

Susan4 · 03-10-2008, 12:25 PM

Quote:

Originally Posted by nutbar

Many of us didn't pick a heavy enough weight to start with because we had no clue whatsoever what to pick for poundage. A couple weeks into the program, we found ourselves and finally got our weights figured out. We sure didn't need AMRAPs to tell us that.

/rant because I still hate the AMRAPs

+1

Lisa~ · 03-10-2008, 01:13 PM

Quote:

Originally Posted by nutbar

we found ourselves and finally got our weights figured out. We sure didn't need AMRAPs to tell us that.

True, but then you had the forum encouraging you to use a heavier load for just about everything. Just imagine if you only had the book and nobody else assisting you. Then the AMRAP would make a bit more sense.

SSSHHHHHH: I hated the whole idea of AMRAP and I skipped that workout!

GinaKina · 03-10-2008, 01:14 PM

Ugh, this person STARTED with 95lbs? I've been lifting for almost two years, and 95lbs is my PR right now for squats. Makes me feel wimpy. (Sorry, don't mean to whine, haha).

I'm fairly curious about the AMRAP, I'm sort of looking forward to it. I like that you sort of get a little "quiz" on how you are doing. I don't know, maybe that is just coming from a teacher's standpoint!! I think frequent assessment can be helpful

pursuingpurls · 03-10-2008, 01:27 PM

I read this the other day and it made me feel good. I did my AMRAP work outs last week and was only able to get a few more than 15 reps out of each exercise. It helped me to see that apparently I have been choosing appropriate weight from the beginning

ledove · 03-10-2008, 01:38 PM

Quote:

Originally Posted by GinaKina

Ugh, this person STARTED with 95lbs? I've been lifting for almost two years, and 95lbs is my PR right now for squats. Makes me feel wimpy. (Sorry, don't mean to whine, haha).

Ha! That was my reaction, too. I'm still not up that high. Urgh.

I'm glad now that I did my AMRAPs at my current weights on each exercise instead of the initial weights. It wiped me out faster and/or still bored me, depending on the exercise, but I can see where I'm at about the right weight and where I need to increase. I already knew I was too light in the beginning, but I was trying not to do too much too fast, which I sometimes tend to do...

nutbar · 03-10-2008, 01:39 PM

Quote:

Originally Posted by Lisa~

Just imagine if you only had the book and nobody else assisting you. Then the AMRAP would make a bit more sense.

Nope, not so much. The book (and just good ol' common sense) did a good job of explaining how to choose & increase the weights beginning on page 134.

I stand by my opinion that AMRAPs are just a sick, sick joke from a very twisted man and should be outlawed everywhere but Scotland. And maybe New Jersey.

Quote:

Originally Posted by Lisa~

SSSHHHHHH: I hated the whole idea of AMRAP and I skipped that workout!

Aha! The truth comes out! LMAO!

Lisa~ · 03-10-2008, 01:45 PM

Quote:

Originally Posted by nutbar

Aha! The truth comes out! LMAO!

SSShhhh!

Bluefever · 03-10-2008, 01:57 PM

I did one of the workouts today and was disappointed that I wasn't able to do very many reps. So reading this makes me feel better. I was definaly lifing heavy enough in my upper body but not in my lower.

stingo · 03-10-2008, 02:38 PM

Quote:

Originally Posted by GinaKina

Ugh, this person STARTED with 95lbs? I've been lifting for almost two years, and 95lbs is my PR right now for squats. Makes me feel wimpy. (Sorry, don't mean to whine, haha).

Which is probably where the saying "There's a 12 year old girl warming up with your PR" comes from.

Tia · 03-11-2008, 10:59 AM

Yeah, I'm pretty sure I'm not lifting heavy enough (won't even embarrass myself by listing the poundage). I'll push my limits when I get to stage 2 and consider stage 1 a "get used to Scottish torture" entry stage.

jzomom · 03-12-2008, 03:03 PM

Ok so I take it back. Not so fond of the AMRAP. I will complete the other one just to say I did it but it felt kind of like a waste of a good workout day. While I did note that I don't think I was too far off on my choice of weights, I was kind of sad about it as it shows how wimpy I really am. Either that or I gave up too soon, which still makes me wimpy but more on the endurance end.