Im doing a hypertrophy program at the moment, the problem I have is the sets and reps change every day. I know what 1RM is for bench, squats etc.. is there a way I can measure what weight to choose.
for example If i can bench 100kg for 1 rep what % should i b doing
2-5reps
6-10reps
11-15reps
16-20reps
Also Is it worth doing crunches?, and should i add them to weight days or cardio days. I know stomach muscles get worked by doing other weight exercises but if i can i'd like to work them on there own
1RM% workout and stomach ex.
Moderators: Boss Man, cassiegose
Posted: 11 Nov 2008 18:18 Post subject: 1RM% workout and stomach ex.
--------------------------------------------------------------------------------
Im doing a hypertrophy program at the moment, the problem I have is the sets and reps change every day. I know what 1RM is for bench, squats etc.. is there a way I can measure what weight to choose.
for example If i can bench 100kg for 1 rep what % should i b doing
2-5reps 90-95% (strength)
6-10reps 85-90%(strength/mass)
11-15reps 80% (mass/endurance)
16-20reps 70-75%(endurance)
add weight every time you do the excercise again.
use plank and bridges and there variations and hanging leg raises for your ab work if you wish to add some in.
cheers
--------------------------------------------------------------------------------
Im doing a hypertrophy program at the moment, the problem I have is the sets and reps change every day. I know what 1RM is for bench, squats etc.. is there a way I can measure what weight to choose.
for example If i can bench 100kg for 1 rep what % should i b doing
2-5reps 90-95% (strength)
6-10reps 85-90%(strength/mass)
11-15reps 80% (mass/endurance)
16-20reps 70-75%(endurance)
add weight every time you do the excercise again.
use plank and bridges and there variations and hanging leg raises for your ab work if you wish to add some in.
cheers
clode vampy...
10 rep sets are usually with about 70% of a given 1rm
1 - 100%
2 - 93 - 95%
3 - 90 - 93%
5 - 85 - 87%
6 - 80 - 85%
8 - 75%
10 - 70%
anything less then 80% isn't neccesary, if you want mass use more vol with 80% etc (10 x 3, 6 x 6 etc)
even easier, use a wt that allows for the reps listed, not a % of wt even though a lot of CW's programs have this but now he really goes on the rep thing
10 rep sets are usually with about 70% of a given 1rm
1 - 100%
2 - 93 - 95%
3 - 90 - 93%
5 - 85 - 87%
6 - 80 - 85%
8 - 75%
10 - 70%
anything less then 80% isn't neccesary, if you want mass use more vol with 80% etc (10 x 3, 6 x 6 etc)
even easier, use a wt that allows for the reps listed, not a % of wt even though a lot of CW's programs have this but now he really goes on the rep thing