Question on how intense to push in this program ??

[SirDingo]

I am in Phase1 for close to two weeks now and really liking this new program, thanks Omega Have to admit these high reps are brand new to me, I was not at all ready for the endurance that had the reps kicking my butt. I came form the 5x5 school of thought, or lower reps + heavy weight = supposed to get ya huge, but that never happened with me.

My question is how intense am I suppose to be pushing myself to see big results ?? I know the 1st set of 25reps is light weight to get blood pumping and a warm up, then the 2nd set of 15, I up the weight just a little and hammer those out, but like on the 3rd set of 10 and 4th set of 7 am I supposed to be going balls out heavy like I can't do 11 or 8 reps at all after those ?? Or should I more concentrate on slow good form and not worrying about upping the weight so much ??

I do really think about the 2 second up and 2 second down count, I have that down pretty good most of the time, but just wondering if I am not pushing myself hard enough with heavy weights ?? Right now I just up the weights like 20lbs each set on the big compound lifts, and maybe like 10lbs added each set to the smaller dumbbell lifts.

Thanks, can't wait to finally see some big results soon

 

[OMEGA]

Good Question

~sets 1 ( not just for fun) do 20 reps and really get warmed up and pump blood into the muscle, Feel a Burn and push.

~set 2, Increase weight, I will often pause within this set to re-adjust my self to find the perfect groove and that feel try to push for 15.

~set 3 increase weigh again and this set should be HARD to general failure, which means you can do 1-2 more reps with cheating but you DONT.

~set 4 Increase poundage once more and go till Real failure , which is around 7-9 reps and then do ONE drop set on the 5th set and go all out BUT with highest form possible

~set 5 Drop set with 20% less weight, GO FOR it!, nice and controlled massive pump and muscle recruitment. You will be stronger do to Set 4 but very near total fatigue under safe conditions.

~ what is Great is that its is Extremely PRO body, meaning safe and healthy.



Pyramid and up in weight Each set 1-4 to get to roughly the specified range, then one DROP set where you DECREASE poundage on set 5.

 

[SirDingo]

Thanks that is the way I have been doing it, just starting off light because I am new to these eXtreme high reps. But I have been ramping up each set, and the 4th set of 7reps being the heaviest and 5th a lot lighter but perfect form...

Just a general question how many reps is the 5th set for most people ?? Like 5-8 or so ??

So to recap the 3rd set should be much heavier than the 2nd set ?? So should the 1st set always be approx the same light weight week after week, or should I add like 2.5lb once a week to that ??

 

[OMEGA]

3rd set should be heavier but not too dramatic
Try to have a weight that hits the Target Threshold specified.

The 5th set will vary form person to person some may get fatigued at 7 some at 17
Just follow the % drop in poundage which should be 20-25% form the 4th set.

Weight increase will vary just pushing will be enough
say 2.5-5 pounds each week ( Upper body)
say 7-10 Lower body maybe even a tiny bit more.

 

[Pat_McCrotch]

You wont realize how strong you are either until your in phase two. Not that he pushes weight but you look back and realize man this is getting easier and i can push more weights. I was looking back over how much weight I was pushing when i started and what I am doing now and it is alot easier now. I dont wanna go to heavy so I slow down my reps to increase the intensity.

Good luck guys.

 

[SirDingo]

You wont realize how strong you are either until your in phase two. Not that he pushes weight but you look back and realize man this is getting easier and i can push more weights. I was looking back over how much weight I was pushing when i started and what I am doing now and it is alot easier now. I dont wanna go to heavy so I slow down my reps to increase the intensity.

Good luck guys.

ST is Phase2 not the 1x25, 1x15, 1x10, 1x7, 1xFailure we all do for Phase1 ?? I am excited to learn more about Phase2, even though I am still a month away from starting

 

[OMEGA]

one step at a time Jedi

 

[SirDingo]

one step at a time Jedi

Thank you Sith Lord Omega, me DarthDingo needs to have patience young grasshopper...lol

 

[OMEGA]

oh no lol

Great thread --~~
it was THE perfect question Sir D