question re westside ME days

[circusgirl]

I'm following the basic programme from elitefitnesssystems.com. On max effort days the first exercise involves doing sets up to 1-rep sets at 1-rep max. My question is: do you calculate a 1-rep max at the start of the 9-week cycle, and work only up to THAT 1-rep max each week, until a new one is calculated for the next training cycle, or do you push yourself to a new 1-rep max each time (I like this last idea a LOT, love pushing myself see how much I can lift)?

I ask as a few people on here have said that if you push yourself to failure every week in BB training, the neurological response to training weakens after 3 weeks. However, here we are talking doing only 1 exercise to a failure weight, with plenty of rest between reps...

I'm posting this here instead of training as I know you Westsiders hang out here .

Opiions folks?

 

[p03t1c]

what we should do is work up to a new one rep max every ME day. we workup in sets of 3. make sure you are getting alot of warmups in. on ME day you put in a MAXIMUM EFFORT for the first exercise. what this means is that you give it everything you have...EVERYTHING. if you don't break a record, don't worry about it. the main thing is to strain under a maximal load so that you get used to doing it. if you feel like crap one day then you can work up to a 3 rep max rather than a 1 rep, but i normally don't do this unless it's a GM. i like the 1 rep max better.

on the assistance exercises, i'm not killing myself. i just want to get a pump into the muscle and get it worked. remember that your lifts go up directly due to the ME and DE core exercise. if i need to add more muscle mass in a given area i might take something to failure, but i normally just go until i get the pump or until it gets a rep or two shy of failure. this keeps me from getting sore all the damn time.

 

[endpoint]

every 2 or 3 weeks a new MAX effort exercise is selected.

Its a bit hard to guess what your max effort exercise max is (there are so many different exercises!)....so just work up to it. next week work up to a higher number and try to break it by a few pounds. if you have the gas...try it again the week after, then move onto another exercise.

its a day to day week to week thing...i can tell if i should try 10lbs or 5lbs extra, or if i should try a 3rm

you dont really burn out (that much) because the constant rotation of M.E. exercises. I have known people to break a PR 4 weeks in a row with out burning out.

 

[Hannibal]

My question is: do you calculate a 1-rep max at the start of the 9-week cycle, and work only up to THAT 1-rep max each week, until a new one is calculated for the next training cycle, or do you push yourself to a new 1-rep max each time (I like this last idea a LOT, love pushing myself see how much I can lift)?

Always tryin to break records.

 

[circusgirl]

Re: Re: question re westside ME days

Always tryin to break records.

cool, I like doing this .