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20.01.2021 11:28
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And that's where a seemingly simple system starts getting a little more complicated. You aren't just picking a weight to lift five times or three times or one time per set. You're using a specific percentage of your one-rep max. And not your full 1RM. The calculations are based on 90% of it. So if your 1RM in the bench press is 315 pounds, you use 285 (90%) as the base number for your training-weight calculations. Here's how it works: Week 1 Week 2 Week 3 Week 4 Set 1 65% x 5 70% x 3 75% x 5 40% x 5 Set 2 75% x 5 80% x 3 85% x 3 50% x 5 Set 3 85% x 5+ 90% x 3+ 95% x 1+ 60% x 5 When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in |
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