Managing lifted weights

[ash1730]

This is probably a dumb question, but after reading "New Rules for Lifting" I still don't know how to effectively manage the various weights the program calls for. For example, the squat listed on page 241 specifies 6 sets with the reps being 6, 1, 6, 1, 10-12, 15-20.

I assume that in each set I should be pushing a challenging weight, but I see two problems. It will take me 2-3 attempts to determine what is the optimum weight at that particular number of reps. More importantly, it seems like it would be a major hassle and a a lot of changing weights after every rep. Or am I missing something?


Thanks

[JoshDunn]

Always start a program with lighter weights then you think until you get used to the parameters of the program.

That rep progression is called wave loading.
6 reps
then up the weight
1 heavy rep
then drop the weight down but still higher then your last 6 rep
6 reps
then up the weight to higher then the first single reps
1 rep
Then back off to a load you can use for 10-12 reps. It should be slightly higher then your normal 10-12 load as you have recruited those extra muscle fibres to help with the heavy loads.

Same thing for the 15-20 rep.

Lots of changing the weight but you can ever avoid that in the gym.

Hope that cleared something up.

Josh

[eastcoastsurfer]

If you've been lifting some you should already have an idea what weight to use. If not, use the first time you do the rep scheme as your opportunity to figure out which weight to use. If your first 6 is too easy make sure to do more on the next 6 and remember if that weight was good or you need more the next time you do this workout.

As far as switching weights the set/rep scheme above is pretty easy. Put weight on for 6, add a bit more for 1, then back to 6, then as you take the weight off leave some on for 10 and finally 15.

[JimmyC]

..and you do have more than enough time (3 minute rests) between sets to change the weights and have a breather

[Jason B]

Originally Posted by ash1730

More importantly, it seems like it would be a major hassle and a a lot of changing weights after every rep. Or am I missing something?


Thanks

This is one of the reason machines are so much more popular than free weights. People are lazy. I'm not saying you're lazy, but the idea behind going to the gym is to be active and work hard, so do it. If you want an easier option, sit at home on the couch.

[gobbla]

after you do the workout the first time, you should have a really good idea of what weights you'll be working with the 2nd\3rd\ect

[ash1730]

Thanks guys. Your comments confirmed that I am reading the book right.

[Hunter]

I'll be completing HTII in a couple of weeks, and while I haven't decided for sure yet, I think I'll be starting Strength I next and doing the wave loading scenario you described. In HTII, you do varying set/rep ranges (2x25, 3x12, 5x6 and 6x3), so I've got a pretty good idea of the weights I'll be able to manage for 6 reps, 1 rep, etc.

The program calls for a week of rest, so I'll go in to the gym a couple of times that week (I have to to get my health insurance rebate) and do 1 or 2 sets of the exercises to zero in a little closer to the numbers. Besides, even if you're not exactly dialed in to the proper weights your first time through the routine, you'll be getting quite a workout just by throwing something at your body that it is not accustomed to.