Power and Explosivness?

TheAmazingOti · Post by **TheAmazingOti** » Thu Mar 19, 2009 10:29 pm

If you can't do the full sets of that weight, just lower the weight and continue working with it. Eventually you'll get stronger and you'll move back up to 125 lbs and you'll be able to do the full sets.

Honestly, going heavier and only doing a few sets is easier (for me at least). I have wonderful 1RM abilities, but once I start doing 5 or more reps, it kills me.

Noooo endurance...

laurenwilcox · Post by **laurenwilcox** » Thu Mar 19, 2009 10:38 pm

ya, thanks... i can do full sets of 125 but swanso says i should do 1.5 times body weight which is like 170.. so do you think i should try it??

HoustonTexan · Post by **HoustonTexan** » Thu Mar 19, 2009 10:39 pm

I think he is referring to your max. I could be wrong.

TheAmazingOti · Post by **TheAmazingOti** » Thu Mar 19, 2009 10:41 pm

Oh, ok.

Well, I don't recommend just jumping up to it, but yeah, go ahead and see how much you can do. The full sets, I mean.

And I wouldn't worry about doing 1.5 times your body weight. Just constantly keep yourself challenged and never accept defeat. That way, you'll keep getting stronger.

laurenwilcox · Post by **laurenwilcox** » Thu Mar 19, 2009 10:42 pm

okay... thanks

HoustonTexan · Post by **HoustonTexan** » Thu Mar 19, 2009 11:00 pm

Well 1.5xbodyweight as your max would be like a minimum for your maximum if that makes any sense.

laurenwilcox · Post by **laurenwilcox** » Thu Mar 19, 2009 11:03 pm

haha... makes sense... i will try it out.. see how many reos i can do

swanso5 · Post by **swanso5** » Fri Mar 20, 2009 1:47 am

if you've done 125 (nice effort by the way) then chances are you probably can;t do 170 with proper technique..it also depends on what reps you've been doing 125 for too...if you've been doing sets of 12 or something then i wouldnt you to load up an extra shitload of wt you've probably never seen before let alone lift and hurt yourself..use this as a guide

if you can do 10 reps for an exercise then it's about 70% of your 1 rep max (the wt you can lift for 1 rep)

10 reps - 70%
8 reps - 75%
5 reps - 85%
3 reps - 92%
1 rep - 100%

very rough guide that's different for everyone

even at the wt your at now you could start some low level plyometric exercises if you wanted to

thekid24 · Post by **thekid24** » Fri Mar 20, 2009 5:08 am

laurenwilcox wrote:ya, thanks... i can do full sets of 125 but swanso says i should do 1.5 times body weight which is like 170.. so do you think i should try it??

don't try it without a spotter. you should have someone assisting you just in case you can't do it with proper technique yet.

laurenwilcox · Post by **laurenwilcox** » Fri Mar 20, 2009 9:57 am

thanks for the number swanso

Ya... I'm to scared to use free weights for squats because the weight i lift is more then body weight, so i use the smith machine.

kimgohan · Post by **kimgohan** » Fri Mar 20, 2009 12:35 pm

laurenwilcox wrote:swanso- you said i should be able to squat 1.5 times own weight, do you mean all the way 90 because im already having difficulties doing full sets of 125lbs, do you think i should try 170lbs and just do a few reps.?
ps. im only like 112lbs.

Just an advice, do 170lbs on your 4th set as your failure set. Start on 100lbs then add 20lbs for succeeding sets. You can do 10, 8, 6, 4 Reps.

You can use Smitt Machine to assist you.

swanso5 · Post by **swanso5** » Fri Mar 20, 2009 5:21 pm

Just an advice, do 170lbs on your 4th set as your failure set. Start on 100lbs then add 20lbs for succeeding sets. You can do 10, 8, 6, 4 Reps.

why warm up with 10 rep sets for a max set of 1 - 3? 24 warm up reps may induce too much fatigue before the real stuff begins

You can use Smitt Machine to assist you.

hell no

HoustonTexan · Post by **HoustonTexan** » Fri Mar 20, 2009 5:23 pm

No smith machines like swans said. Better workout doing actual squats. Although smith machines are better than no squats.

swanso5 · Post by **swanso5** » Fri Mar 20, 2009 5:26 pm

Although smith machines are better than no squats.

hell no, always no squats over smith machine squats...even better lunges over no squats...even better deadlifts over no squats

HoustonTexan · Post by **HoustonTexan** » Fri Mar 20, 2009 5:34 pm

Well, assuming they're already doing deadlifts...I didn't know that lunges were better than smith squats.