The Five Biggest Contradictions in Fitness
Latest Article

The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
More Recent Articles
Contrast Training for Size
By: Lee Boyce
An Interview with Marianne Kane of Girls Gone Strong
By: Jordan Syatt
What Supplements Should I be Taking? By: Jay Wainwright
Bench Like a Girl By: Julia Ladewski
Some Thoughts on Building a Big Pull By: Christopher Mason

Facebook Join Facebook Group       Twitter Follow on Twitter       rss Subscribe via RSS
Results 1 to 12 of 12

Hybrid View

  1. #1
    Wannabebig Member
    Join Date
    Dec 2007
    Posts
    6

    Beginner rep/set question

    Hi all. I haven't lifted since high school (about 13 years ago) and I recently purchased some weights and am looking to do some lifting simply for fitness and some strength training, not looking to do anything competitive. My old football coach gave me some sheets explaining their current lifting program and since I have much of the same equipment at home, I'd like to use this program as well. Here is where my newb question comes in. Back when I lifted, I remember everything being pretty simple, 3 sets of 10 reps. Now they are using a pyramid percentages program and I'm completely lost. Below is an example. Does this mean for the 3X3 program for WK1, I would do 3 reps @80%, 3 reps @ 85%, and 3 reps @90% and thats it? Or is it 3 sets of 3 reps @80%, and again at 85%, and 90%? That seems like a lot, especially when you get to the 5X5 program in WK 2.

    3X3
    WK 1: 80%, 85%, 90%
    WK 5: 82%, 87%, 92%

    5X5
    WK 2: 60%, 65%, 70%, 75%, 80%
    WK 6: 62%, 67%, 72%, 77%, 82%

    5,4,3,2,1
    WK 3: 75%, 80%, 85%, 90%, 95%
    WK 7: 77%, 82%, 87%, 92%, 97%

    10,8,6
    WK 4: 70%, 75%, 80%
    WK 8: 72%, 77%, 82%

  2.    Support Wannabebig and use AtLarge Nutrition Supplements!


  3. #2
    SchModerator ZenMonkey's Avatar
    Join Date
    Mar 2007
    Location
    Dallas, TX
    Posts
    5,475
    what does you routine look like
    Sarvamangalam!

  4. #3
    Wannabebig Member
    Join Date
    Dec 2007
    Posts
    6
    Monday, Wednesday, and Friday

    Squats
    Power Cleans
    Bench Press
    Seated Rows
    High Pull
    Tricep Extension
    Lat Pulldowns
    Standing curls

  5. #4
    SchModerator ZenMonkey's Avatar
    Join Date
    Mar 2007
    Location
    Dallas, TX
    Posts
    5,475
    no deadlift?
    Sarvamangalam!

  6. #5
    SchModerator ZenMonkey's Avatar
    Join Date
    Mar 2007
    Location
    Dallas, TX
    Posts
    5,475
    i think something like that setup would be fine
    Sarvamangalam!

  7. #6
    Wannabebig Member
    Join Date
    Dec 2007
    Posts
    6
    I thought about adding in a deadlift, but I wasn't sure how much more it was doing for me than the power cleans, your opinions?

    So for the 3X3 program, it's 3 sets of 3, increasing the weight for each set?

  8. #7
    SchModerator ZenMonkey's Avatar
    Join Date
    Mar 2007
    Location
    Dallas, TX
    Posts
    5,475
    Yes, 3x3 not 3x3x3.

    DL will stimulate those muscles more, since you can pick up more weight than you can clean. It would also be nice to have some more hamstring stiumlation in your routine.
    Sarvamangalam!

  9. #8
    Wannabebig Member
    Join Date
    Dec 2007
    Posts
    6
    Thanks for the advice. Do you have any other suggestions for hamstring lifts?

  10. #9
    SchModerator ZenMonkey's Avatar
    Join Date
    Mar 2007
    Location
    Dallas, TX
    Posts
    5,475
    GM, SLDL

    You could replace your power cleans with both
    DL, OH Press... build the muscle quicker since you can lift more weight.
    Sarvamangalam!

  11. #10
    Senior Member deeder's Avatar
    Join Date
    Oct 2005
    Location
    Canada
    Posts
    2,255
    Jay, I like your routine the way you originally posted it. If you want to work some deadlifts in I'd alternate squats and deadlifts. Doing both 3 times a week could be pretty hard on you
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)

  12. #11
    Wannabebig Member
    Join Date
    Dec 2007
    Posts
    6
    Thaks for the great advice. I'm going to replace my wednesday squats with deadlifts and see how that works.

  13. #12
    Hungry like the wolf. Dgro's Avatar
    Join Date
    Oct 2007
    Posts
    749
    Chinups and Dips > Pulldowns and Tricep Extensions

    <___<

Similar Threads

  1. BIG question mostly about alcohol
    By Beavereater in forum Diet and Nutrition
    Replies: 12
    Last Post: 06-24-2009, 10:41 PM
  2. 1 stupid question and 1 good question
    By Asylum in forum Diet and Nutrition
    Replies: 13
    Last Post: 11-23-2004, 05:08 AM
  3. beginner question
    By squirrelface in forum Bodybuilding & Weight Training
    Replies: 9
    Last Post: 11-12-2004, 09:48 PM
  4. Deloading Question
    By jeru72 in forum Bodybuilding & Weight Training
    Replies: 0
    Last Post: 11-09-2004, 04:59 PM
  5. **A moral question -- Think seriously**
    By Avatar in forum General Chat
    Replies: 24
    Last Post: 12-06-2001, 08:27 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •