The Five Biggest Contradictions in Fitness
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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
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Thread: rep test guide.

  1. #1
    LittleJake JSully's Avatar
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    rep test guide.

    Does anyone have one of those rep test guides?

    Say, I do 365 for 4 reps and it tells me my 1RM so I can use percentages of that to progress through weeks and overall raise my max 15-20lbs in 8-10weeks.

    Also does anyone have a percentage based workout? Either a 6 or 8 week cycle leading up to a new max? Starting with low percentage and high reps and ending with higher percentage (105-110%) and only 1-2 reps on max week.

    Any help or links are appreciated. Thanks.

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  3. #2
    Senior Member
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    God haven't seen one of those since highschool weight lifting. If any luck finding let us all know!

  4. #3
    Senior Member geoffgarcia's Avatar
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    I coulda sworn I posted on here....
    oh well...
    PM powerMan DL
    he has plenty of info on this subject

  5. #4

  6. #5
    LittleJake JSully's Avatar
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    Quote Originally Posted by excokehead
    Thx.

    Anyone know where I can get a periodization workout? I don't quite recall what ours was in high school. 6 week rotations.. starting out with 5 sets of 10 @ 65% / 65% / 70% / 75% / 80% then it ends with so many sets at 105 - 110% or something like that.. I'm not completely sure. Any websites or suggestions on where to get this routine?

  7. #6
    LittleJake JSully's Avatar
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    *bump*

  8. #7
    Down with the Sickness
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    so if i wanted to increase my 1 rep max would i work out with a lower weight, and just try and get the few extra reps?

  9. #8
    LittleJake JSully's Avatar
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    Hence the post for the periodization routine!

    Yes you would do more reps with lower weight. But if you get on a solid routine like I'm requesting you will raise in strength faster.

  10. #9
    Bismarck in Training emjlr3's Avatar
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    i dont trust those things, they have never been very accurate for me, lets just say I do 250x6 for reps, is says I should do about 300max, now just yesertday after startign a new bench routine, on my 6th set of bench I put up 285 twice, now that alone says that I should also be able to put up 300 max, but that was my 6th set....wel lthe moral is i think they r low :ř

  11. #10
    nuthinlikehit'em....
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    I agree with the post above, I have never used any type of table to increase max. The 2 ways I have found successful is to either pyramid or get 65-75%
    of your max and do 3-4 sets of 6-10 reps. The second technique I prefer best cause I don't want to see my max every week instead I'm patient and check it out in a 2-3 week intervals. My current is 365 on the bench so I work with 275 for 3 sets and 8-10 reps for example. You'll find that whatever you can pump for 3-4 sets 8-10 times I'll bet you can put on 60-80 more pounds to max out. Whatever you choose will take time and you therefore need patience.

    Opinions are like excuses, everyone has one...bottomline be consistent and progress wil be made, peace!

  12. #11
    As I Am Paul Stagg's Avatar
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    If you are going ot base a workout on a % of your 1RM, you should know your 1RM.

    There is only one way to determine it.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  13. #12
    Solid
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    Quote Originally Posted by emjlr3
    i dont trust those things, they have never been very accurate for me, lets just say I do 250x6 for reps, is says I should do about 300max, now just yesertday after startign a new bench routine, on my 6th set of bench I put up 285 twice, now that alone says that I should also be able to put up 300 max, but that was my 6th set....wel lthe moral is i think they r low :ř

    I totally agree. It also doesn't take into account the fact that flat BB bench may not be your first exercise. I do incline first, which means I'm a bit worn. But to it's credit, it was only 25 pounds off.
    If you're not lifting hard, you're taking up space.
    Get the f$*# out.

    24 years old
    5'9"
    205lbs. ->212lbs. as of 10.22.04 -> 219lbs. as of 12.10.04
    10% bf ->11% -> 12%
    46 1/2" chest ->47" -> 48"
    17 1/2" arms ->17 3/4" -> 18"
    32" waist ->same -> 33"
    26" quads -> 27 1/2" -> 28 1/2"
    17" calves -> 17 3/4" -> 18"

    (I'm still working on these as of 12.13.04)

    425lbs. bench
    515+lbs. deadlift
    450+lbs.squats

    updated 10.14.04, and again on 12.13.04

  14. #13
    Strength & Protection Kiaran's Avatar
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    Quote Originally Posted by LittleJake
    Thx.

    Anyone know where I can get a periodization workout? I don't quite recall what ours was in high school. 6 week rotations.. starting out with 5 sets of 10 @ 65% / 65% / 70% / 75% / 80% then it ends with so many sets at 105 - 110% or something like that.. I'm not completely sure. Any websites or suggestions on where to get this routine?

    Jake,

    If you're interested in periodization routines, I have a really different one for you to check out. You may/may not like it, I'll explain a little bit about it. I personally don't use it anymore because I can not keep up with it, it's too hellish. It works on a principle called "micro-periodization". Basically it take periodization and squashes it down into a week. It works over the course of a 3 week ramping phase followed by a 3+ week growth phase. It then switches the entire routine up for a second cycle of 6 weeks followed by a third cycle of 6 weeks. The only problem I had with it was that I constantly overtrained while doing it. If you are interested, I'll be gald to give you the routines and some corresponding info on them. Let me know, I can email it to you or whatever.
    32 yo - 5'6" - 170 lbs
    USAPL Meet PRs (Raw @154 lbs): 347 SQ, 242 BP, 507 DL, 1096 TOTAL
    Gym PRs: 370 SQ, 270 BP, 510 DL

    The Riddle Of Iron - Kiaran's Garage Training Log

  15. #14
    As I Am Paul Stagg's Avatar
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    why don't you post it?
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  16. #15
    Strength & Protection Kiaran's Avatar
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    I suppose I could do that. One condition: no tearing me a new one if you don't like it I don't have the routine on me, so I'll have to do it tonight...
    32 yo - 5'6" - 170 lbs
    USAPL Meet PRs (Raw @154 lbs): 347 SQ, 242 BP, 507 DL, 1096 TOTAL
    Gym PRs: 370 SQ, 270 BP, 510 DL

    The Riddle Of Iron - Kiaran's Garage Training Log

  17. #16
    LittleJake JSully's Avatar
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    Yeah man, that'd be great. I've been wanting a periodization routine for quite some time. I like how they worked in HS and could never get a hold of the coach to send it to me. If you want to email it to me my email is in my profile, or just post it here. I can't wait to try it and when I bulk I don't really bother with the thought of overtraining because of how many calories I take in and how much sleep I get when I bulk. But definately man, thank's alot.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  18. #17
    Strength & Protection Kiaran's Avatar
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    Quote Originally Posted by LittleJake
    Yeah man, that'd be great. I've been wanting a periodization routine for quite some time. I like how they worked in HS and could never get a hold of the coach to send it to me. If you want to email it to me my email is in my profile, or just post it here. I can't wait to try it and when I bulk I don't really bother with the thought of overtraining because of how many calories I take in and how much sleep I get when I bulk. But definately man, thank's alot.

    OK, so here are the basics of it. It's more of a template, so you fill in what actual exercises you want to do for each muscle group of course. If you feel like just sticking with one exercise for all the sets of a group, that's cool too. I would recommend doing at least two different exercises per group though (if possible). The workout works on some principles they state that I think are fairly vaugue. Here are some of the principles first:

    * There is a thing they call NMA. It is neuro-muscular activity. Basically, different exercises stimulate your muscles 'better'. The highest level of NMA is apparently exercises that involve moving your body through space (i.e. pushups, dips, pullups, etc.). If you can't do these or they are inpractical, then the next best thing is free weight compound exercises (i.e. bench, milies, etc.). Next best is free weight isolated, followed by machines. Worst is variable resistance machines isolated. Try to choose the highest NMA exercises of course.

    * Warmup before certain exercises if you feel you need it. Do roughly 50% x 10 reps of the max weight you intend to lift...

    * Keep the routines to no longer than 1 hour; aim for 45 mintes. According to the workout, you use most of your testosterone within that time frame...who knows (i've never given a sh*t about this). According to the workout the human body also can recover inside 6 hours. I know this is total crap, however I did see some results on this routine...so it's not all crap. Maybe if you were on roids...

    * The overall aim of the workout is to push your body into a state of overtraining (just slightly) and then give you a growth phase where your body can actually 'catch up'. You do the growth phase until you are pretty much plateaued or undertraining (just slightly), then you move on to the next cycle which is generally harder than the previous. After you complete the whole 18 week program, you can start over or go back to a cycle you got the most results; your choice.

    I'll post the 4 day/week routine. If you want the 6 day/week, let me know. Make sure to pay close attention to the time allowed between each set and the number of reps/set for that day, they do change around. Also, if you hate it, no worries; I'm not a fan of it anymore, just have fun.

    CYCLE 1 - WEEK 1
    ------------------------------------
    - Day 1 (120 seconds between sets, 13-15 reps/set)
    Back (3 sets)
    Chest (3 sets)
    Biceps (3 sets)
    Calves (3 sets)

    - Day 2 (120 seconds between sets, 13-15 reps/set)
    Shoulders (3 sets)
    Triceps (3 sets)
    Thighs (3 sets)
    Abs (3 sets)

    - Day 3 (120 seconds between sets, 10-12 reps/set)
    Back (3 sets)
    Chest (3 sets)
    Thighs (3 sets)
    Shoulders (1 set)
    Calves (2 sets)
    Biceps (1 set)
    Triceps (1 set)

    - Day 4 (120 seconds between sets, 8-10 reps/set)
    Thighs (3 sets)
    Chest (3 sets)
    Back (3 sets)
    Shoulders (1 set)
    Calves (2 sets)
    Triceps (1 set)
    Biceps (1 set)

    CYCLE 1 - WEEK 2
    ------------------------------------
    - Day 1 (90 seconds between sets, 13-15 reps/set)
    Back (4 sets)
    Chest (4 sets)
    Biceps (4 sets)
    Calves (4 sets)

    - Day 2 (90 seconds between sets, 13-15 reps/set)
    Shoulders (4 sets)
    Triceps (4 sets)
    Thighs (4 sets)
    Abs (4 sets)

    - Day 3 (90 seconds between sets, 10-12 reps/set)
    Back (4 sets)
    Chest (4 sets)
    Thighs (4 sets)
    Shoulders (1 set)
    Calves (2 sets)
    Biceps (1 set)
    Triceps (1 set)

    - Day 4 (90 seconds between sets, 8-10 reps/set)
    Thighs (4 sets)
    Chest (4 sets)
    Back (4 sets)
    Shoulders (1 set)
    Calves (2 sets)
    Triceps (1 set)
    Biceps (1 set)

    CYCLE 1 - WEEK 3
    ------------------------------------
    - Day 1 (90 seconds between sets, 13-15 reps/set)
    Back (5 sets)
    Chest (5 sets)
    Biceps (5 sets)
    Calves (5 sets)

    - Day 2 (90 seconds between sets, 13-15 reps/set)
    Shoulders (5 sets)
    Triceps (5 sets)
    Thighs (5 sets)
    Abs (5 sets)

    - Day 3 (90 seconds between sets, 10-12 reps/set)
    Back (5 sets)
    Chest (5 sets)
    Thighs (5 sets)
    Shoulders (2 set)
    Calves (2 sets)
    Biceps (1 set)
    Triceps (1 set)

    - Day 4 (90 seconds between sets, 8-10 reps/set)
    Thighs (5 sets)
    Chest (5 sets)
    Back (5 sets)
    Shoulders (2 set)
    Calves (2 sets)
    Triceps (1 set)
    Biceps (1 set)

    GROWTH CYCLE 1 (3 WEEKS OR AS LONG AS YOU SEE RESULTS)
    ------------------------------------
    - Day 1 (180 seconds between sets, 10-12 reps/set)
    Back (3 sets)
    Chest (3 sets)
    Biceps (3 sets)
    Calves (3 sets)

    - Day 2 (180 seconds between sets, 10-12 reps/set)
    Shoulders (3 sets)
    Triceps (3 sets)
    Thighs (3 sets)
    Abs (3 sets)

    - Day 3 (180 seconds between sets, 8-10 reps/set)
    Back (3 sets)
    Chest (3 sets)
    Thighs (3 sets)
    Shoulders (1 set)
    Calves (2 sets)
    Biceps (1 set)
    Triceps (1 set)

    - Day 4 (180 seconds between sets, 5-7 reps/set)
    Thighs (3 sets)
    Chest (3 sets)
    Back (3 sets)
    Shoulders (1 set)
    Calves (2 sets)
    Triceps (1 set)
    Biceps (1 set)


    CYCLE 2 - WEEK 1
    ------------------------------------
    - Day 1 (150 seconds between sets, 13-15 reps/set)
    Back (3 sets)
    Chest (3 sets)
    Thighs (3 sets)
    Calves (3 sets)
    Biceps (3 sets)

    - Day 2 (150 seconds between sets, 13-15 reps/set)
    Chest (3 sets)
    Back (3 sets)
    Thighs (3 sets)
    Calves (3 sets)
    Triceps (3 sets)

    - Day 3 (150 seconds between sets, 10-12 reps/set)
    Back (3 sets)
    Chest (3 sets)
    Thighs (3 sets)
    Shoulders (1 set)
    Calves (2 sets)
    Biceps (1 set)
    Triceps (1 set)

    - Day 4 (150 seconds between sets, 8-10 reps/set)
    Thighs (3 sets)
    Chest (3 sets)
    Back (3 sets)
    Shoulders (1 set)
    Calves (2 sets)
    Triceps (1 set)
    Biceps (1 set)

    CYCLE 2 - WEEK 2
    ------------------------------------
    - Day 1 (90 seconds between sets, 13-15 reps/set)
    Back (3 sets)
    Chest (3 sets)
    Thighs (3 sets)
    Calves (3 sets)
    Biceps (3 sets)

    - Day 2 (90 seconds between sets, 13-15 reps/set)
    Chest (3 sets)
    Back (3 sets)
    Thighs (3 sets)
    Calves (3 sets)
    Triceps (2 sets)

    - Day 3 (90 seconds between sets, 10-12 reps/set)
    Thighs (3 sets)
    Chest (3 sets)
    Back (3 sets)
    Calves (2 sets)
    Shoulders (1 set)
    Biceps (1 set)
    Triceps (1 set)

    - Day 4 (90 seconds between sets, 8-10 reps/set)
    Back (3 sets)
    Chest (3 sets)
    Thighs (3 sets)
    Shoulders (1 set)
    Calves (2 sets)
    Triceps (1 set)
    Biceps (1 set)

    CYCLE 2 - WEEK 3
    ------------------------------------
    - Day 1 (60 seconds between sets, 13-15 reps/set)
    Back (4 sets)
    Chest (4 sets)
    Thighs (4 sets)
    Calves (4 sets)
    Biceps (4 sets)

    - Day 2 (60 seconds between sets, 13-15 reps/set)
    Chest (4 sets)
    Back (4 sets)
    Thighs (4 sets)
    Calves (4 sets)
    Triceps (3 sets)

    - Day 3 (60 seconds between sets, 10-12 reps/set)
    Back (4 sets)
    Chest (4 sets)
    Thighs (4 sets)
    Calves (3 sets)
    Shoulders (2 set)
    Triceps (1 set)
    Biceps (1 set)

    - Day 4 (60 seconds between sets, 8-10 reps/set)
    Thighs (4 sets)
    Chest (4 sets)
    Back (4 sets)
    Calves (3 sets)
    Shoulders (2 set)
    Triceps (1 set)
    Biceps (1 set)

    GROWTH CYCLE 2 (3 WEEKS OR AS LONG AS YOU SEE RESULTS)
    ------------------------------------
    - Day 1 (90 seconds between sets, 13-15 reps/set)
    Back (4 sets)
    Chest (4 sets)
    Biceps (4 sets)
    Calves (4 sets)

    - Day 2 (90 seconds between sets, 13-15 reps/set)
    Shoulders (4 sets)
    Triceps (4 sets)
    Thighs (4 sets)
    Abs (4 sets)

    - Day 3 (90 seconds between sets, 10-12 reps/set)
    Back (4 sets)
    Chest (4 sets)
    Calves (2 sets)
    Triceps (1 set)
    Biceps (1 set)

    - Day 4 (90 seconds between sets, 8-10 reps/set)
    Thighs (4 sets)
    Chest (4 sets)
    Shoulders (2 set)
    Calves (2 sets)
    Triceps (1 set)
    Biceps (1 set)




    CYCLE 3 - WEEK 1
    ------------------------------------
    - Day 1 (180 seconds between sets, 13-15 reps/set)
    Back (3 sets)
    Chest (3 sets)
    Biceps (4 sets)
    Calves (3 sets)

    - Day 2 (180 seconds between sets, 13-15 reps/set)
    Shoulders (4 sets)
    Triceps (4 sets)
    Thighs (3 sets)
    Abs (3 sets)

    - Day 3 (180 seconds between sets, 10-12 reps/set)
    Back (3 sets)
    Chest (3 sets)
    Thighs (3 sets)
    Calves (2 sets)
    Shoulders (2 sets)

    - Day 4 (180 seconds between sets, 8-10 reps/set)
    Thighs (3 sets)
    Chest (3 sets)
    Back (3 sets)
    Shoulders (2 sets)
    Calves (2 sets)

    CYCLE 3 - WEEK 2
    ------------------------------------
    - Day 1 (120 seconds between sets, 13-15 reps/set)
    Back (3 sets)
    Chest (3 sets)
    Biceps (4 sets)
    Calves (3 sets)

    - Day 2 (120 seconds between sets, 13-15 reps/set)
    Shoulders (4 sets)
    Triceps (4 sets)
    Thighs (3 sets)
    Abs (3 sets)

    - Day 3 (90 seconds between sets, 10-12 reps/set)
    Back (3 sets)
    Chest (3 sets)
    Thighs (3 sets)
    Calves (2 sets)
    Shoulders (2 sets)

    - Day 4 (60 seconds between sets, 8-10 reps/set)
    Thighs (3 sets)
    Chest (3 sets)
    Back (3 sets)
    Shoulders (2 sets)
    Calves (2 sets)

    CYCLE 3 - WEEK 3
    ------------------------------------
    - Day 1 (120 seconds between sets, 13-15 reps/set)
    Back (4 sets)
    Chest (4 sets)
    Biceps (5 sets)
    Calves (4 sets)

    - Day 2 (120 seconds between sets, 13-15 reps/set)
    Shoulders (5 sets)
    Triceps (5 sets)
    Thighs (4 sets)
    Abs (4 sets)

    - Day 3 (90 seconds between sets, 10-12 reps/set)
    Back (4 sets)
    Chest (4 sets)
    Thighs (4 sets)
    Calves (2 sets)
    Shoulders (2 sets)

    - Day 4 (60 seconds between sets, 8-10 reps/set)
    Thighs (4 sets)
    Chest (4 sets)
    Back (4 sets)
    Shoulders (2 sets)
    Calves (2 sets)

    GROWTH CYCLE 3 (3 WEEKS OR AS LONG AS YOU SEE RESULTS)
    ------------------------------------
    - Day 1 (60 seconds between sets, 13-15 reps/set)
    Back (4 sets)
    Chest (4 sets)
    Biceps (4 sets)
    Calves (4 sets)

    - Day 2 (60 seconds between sets, 13-15 reps/set)
    Shoulders (4 sets)
    Triceps (4 sets)
    Thighs (4 sets)
    Abs (4 sets)

    - Day 3 (120 seconds between sets, 8-10 reps/set)
    Back (3 sets)
    Chest (3 sets)
    Thighs (3 sets)
    Shoulders (1 set)
    Calves (2 sets)
    Biceps (1 set)
    Triceps (1 set)

    - Day 4 (180 seconds between sets, 4-6 reps/set)
    Thighs (3 sets)
    Chest (3 sets)
    Back (3 sets)
    Shoulders (1 set)
    Calves (2 sets)
    Triceps (1 set)
    Biceps (1 set)

  19. #18
    LittleJake JSully's Avatar
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    What's the 6 day routine?
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  20. #19
    THUNDER THIGHS! Fuzzy's Avatar
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    jesus christ, that sounds like hell!
    Being a strong teenager means nothing.

    My wrists hurt, but some people don't have wrists to be sore. My knees have tendinitis, but some people don't have legs to get tendinitis in. I seem to be going backwards with training, yet some people can't even walk let alone lift 400 pounds on a daily basis.

    Dust out the vagina, and keep on lifting.

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