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LanceSTS's Performance Blog / Re: TRAINING POSTS
« on: September 02, 2012, 02:42:39 pm »
Also, for the 2nd workout you might also go with this:
http://www.higher-faster-sports.com/setsandreps.html
What do you think?
Quote
Let's say you're doing squats and you want to hit one money set for somewhere between 5-10 reps. Your last workout you did 250 for 6 reps and you want to improve upon that number. Your entire squat workout might look like this:
45 lbs x 10
135 x 5
185 x 5
225 x 5
250 x 8 reps (or as many reps as possible)
The idea is you do enough warm-up or build up sets to get fully prepared for that one maximal run at a PR. If you felt you had more in the tank you might give another run at that 250. Also, notice how there are several warmup sets but the reps are kept lower to avoid excessive fatigue from building up.
Would that be the only thing you did that workout? Typically not. You might do one or 2 more money sets of a different exercise and you could even add some submaximal assistance volume work, but the rest of the workout wouldn't really count towards your progress one way or the other. It's the money set(s) that count.
http://www.higher-faster-sports.com/setsandreps.html
What do you think?
