Training for Maximal strength: Set/Rep Scheme question - JP Fitness Forums

PaPaLoAdS · 06-12-2005, 03:56 AM

im on the second part of Training for Maximal size and i was wondering how i should go about choosing a weight for the 12 set 4 rep scheme. Should i select a weight that i can do 4 times and stick with it throughout the whole 12 sets or something else?

GqArtguy · 06-12-2005, 04:09 PM

Pick a heavy weight and go as far as you can with it.

Simon. · 06-12-2005, 04:37 PM

Yes. Make the first set your 4rm. If you take 2 minutes of rest (the minimum suggested) you should be able to lift the same weight with pretty much the same amount of effort for the first 6-8 sets. Maybe it's because I've never done anything at a rep range as low as 4 but near the final 3-4 sets I start failing on the 4th rep so I just extend the rest to 2.5 minutes, which usually does the trick. I don't know if it's the right thing to do but if that's what lets me keep the original volume intended then that's what I'll do.
Are you going to alternate the exercises do you plan on doing them seperately? (which could take a while)
What I noticed was the exercises paired with the deadlift and squat are very low intensity (curls and fucking calf press) so doing 4 bicep curls after the set of squats isn't gonna hurt your recovery between sets much, if any.

Bulking Up · 06-12-2005, 09:31 PM

I just finished with "Training for Max Size", and I used my 6 rep max for the 2nd phase.
BU

PaPaLoAdS · 06-13-2005, 12:05 AM

Simon: i think im most likely going to be switching off between the two excercises to save time.

Bulking up: how did the weight selection workout for you on the 2nd phase and also how did you like the program overall? any advice?

everyone: thank you for your input!

GqArtguy · 06-13-2005, 12:15 AM

Quote:

Originally posted by GqArtguy:
Pick a heavy weight and go as far as you can with it.

I wasnt being an asshole when I said this. Odds are you dont know what your 4,5,and 6 RM are so you might as well just spend some time under the bar and see what happens.

Simon. · 06-13-2005, 03:47 AM

PaPaLoAdS: I actually believe I didn't use a weight more than 20lbs heavier than I did in the first stage. Could be because my CNS doesn't quite know 'how to deadlift' yet but for me increasing the weight by that little made me max out at 4.
throw on an extra 2 10lbers on the bar and see how that feels, if it feels ok, add another 10lbs total and that should be enough... The difference between an 8rm and a 4rm isn't that big.

Southpaw · 06-13-2005, 10:42 AM

If you're doing sets of 4 reps I would use a 6 rep max.

PaPaLoAdS · 06-13-2005, 03:51 PM

cool thank you all for the advice. i think i ll start out today a little conservative and use my 6 rep max (as suggested by southpaw and Bulking up)and then next week i ll step it up as needed.

Simon: thanks for the tip on the poundage to be added. i probably would of tried adding way more weight than you suggested and ended up getting a fatty reality check.

GQ: its cool i new what you meant. and thats probably what im going to have to do since i dont have 6 rep max's for all the excercises that need to be done.

Bulking Up · 06-13-2005, 04:19 PM

I thought that using my 6 rep max for phase 2 worked well for me. I allowed me to get through all 12 sets with 4 full reps, but I was totally spent after. I noticed a big increase in muscle mass and strength during "Max Size", especially during phase 2. I generally worked out 6 times/week with the program, except in phase 3 I didn't have the energy to work out that often. Some of it was due to the increased volume of phase 3, and some was due to more demands in my personal life.
Please keep us posted on your progress. Good luck!
BU

PaPaLoAdS · 06-14-2005, 01:27 AM

Bulking Up: WOW! 6 times/week i can only imagine how tough that must have been. i just got back from my first day of phase 2 (squats/incline DB curls) and im ridiculously tired. i tried using my 6 rep max and ended up being able to do 12 sets of 4 so i think next week i m going to step it up.
i started doing phase 1, 5 times a week but then school got in the way and i dropped it down to the minimum. i think im going to try and shoot for 6 times a week also in phase 2 since you set the bar sooo high and also because its summer and i dont have to worry about school as much. thanks for the extra motivation.

(ps will do on the progress reports)