T.A.P - One more question

Hefty · 11-22-2005, 05:51 PM

Gidday all,

Ive read the book Testosterone Advantage Plan twice and got my diet sussed. Just a bit confused with one of the training phrases.

Quote: "8 to 12 per set. As soon as you hit 12 Reps ith a weight, increase the weight in the next workout"

I don't get this. does that mean I pick a weight and use it for all three sets and don't increase it unless I can do 12 Reps?

If somene could explain this it would be appreciated.

Cheers

Lost Dog · 11-22-2005, 06:47 PM

Start with a weight that allows you to do at least 8 reps for all three sets. Once you can use that same weight, but get 12 reps in all sets, up the weight. You'll also have to drop back down to 8 reps, and start working you way back up.

Good choice on TAP. There are a lot of people here who started out with TAP and still live a lot of the TAP principals.

Hefty · 11-23-2005, 03:14 PM

Got it!

It will take a bit of getting used to cause im used to doing 12 reps then upping the weight for the next set of 10 etc. Its kinda tempting to up the weight during the workout but I should follow the book.

So only when I can do ALL 3 sets for 12 Reps I increase the weight next time.

Thanks for the help

Lost Dog · 11-23-2005, 07:04 PM

I don't think the method is critical. The book was written for those who haven't lifted before. I think the goal is to keep the reps in the 8-12 range and making sure that it's not to easy or too hard. Some people might go the whole routine, starting at 8 reps and just getting to 12 reps by the end of the program.

When I did TAP, I added a rep or two per week to the first set. So on week two, I shot for 10 reps on the first set. If I did it, I went for 10 on sets 2 and 3. The next week/time, if I'd made it to 10 the week/time before, I shot for 11 or 12. Once I hit twelve on each, I upped the weight and dropped back to 8 reps.

Some people gain strength faster than others, too. If you drop back to 8 sets, but it's really easy to get all eight, you either didn't increase the weight enough or you need to start at 9 or 10 instead of 8. As long as you're increasing over time, you should be good.