a few TAP ?'s, phase 3, on 5X5 - JP Fitness Forums

linter · 02-19-2006, 01:13 PM

I have one more work out to go in phase 2 of TAP and then it's on to phase 3. as a result i'm moving from 3 sets / 10 reps per exercise to mainly a 5 set / 4-6 rep protocol. my first question is, is my opening weight for all these exercises supposed to be one that i go for the full 5 sets with, without faltering? I assume the answer is yes. if so, however, then is there a fairly simple way to figure out or approximate what that initial weight should be? as far as i can tell, the only option is trial and error that may take a workout or 2 or 3 to figure out, which seems like kind of a waste.
also, the book specifies 3 minutes rest per set, an addition of 2 minutes per set from the first two phases. i'm thinking: 3 minutes, do i really have to rest for three minutes? do I?
thanks all!
btw/ i have complete phases one and now almost two and while i feel better and stronger, i'm still the same old scrawny 52-year-old i've always been, despite all the whey and the creatine and the eggs and whatnot. maybe i'm still not eating enuf. in any event, i shall continue ...

Lost Dog · 02-19-2006, 02:07 PM

IMO, you should never go to failure on the first 4 sets. You don't even have to on set 5, but it's okay if you do. You don't have to be perfect, either.

When you get to rep 5, do you feel like you could have knocked out 2 more? Don't, but keep the weight and move onto the next sets. Probably, by set 5, you won't have that feeling anymore. You'll probably JUST get to rep 5 in the last set. That's about as good as it gets.

However, if, after set 1, it just feels too easy, like you could have done 3-4 more, then maybe bump up the weight a bit for sets 2-5. You can always adjust downward again if you've jumped too high.

By week two, you'll have a better idea on where to start with the weights.

As to the rest periods, I don't have my TAP book handy, but it seems like you're going from supersets to straight sets. This takes more rest, since you haven't had enough time between lifts. Rest serves two purposes. 1. Actual rest to give your heart, lungs, etc. and chance to recover. 2. Time for that muscle group to recover. Supersets give your muscle groups time, since you're resting one group while working the other. I still haven't answered. You don't HAVE to rest the full three minutes. Most studies have shown no actual muscular recovery after two minutes, so the extra minute is more of a breather. If you don't need the breather. Two minutes should be fine.

I'm glad you're liking TAP. It was the program that got me started in lifting and healthy eating. My life hasn't been the same since.

linter · 02-20-2006, 06:19 AM

thanks lost dog -- that explains everything that i needed explained. btw / i like TAP a lot, too; i find it much more understandable and easy to follow than, say, StB or New Rules of Lifting. Very well done, imo.

Lost Dog · 02-20-2006, 11:56 AM

It is laid out in a very easy to use style, I agree.

After TAP, I did a good portion of HGM, then Turbulence Training, which I'd highly recommend to anyone!

After your "week off" from TAP, you might check out Craig's programs over at turbulencetraining.com. His programs are a good value, plus he's great with email questions, too.

Then, keep up the TAP eating, and you'll be set.