I've been lurking for a long time and figured it's time to finally join the forum.
I'm not completely new to weight training, though in your standards I guess I probably am.
I've trained on and off for the past year or so and haven't seen much gains, mainly the result of a poor diet and inconsistency in training, but hey I'm here to change that
WS4SB seems like a great routine but it's missing alot of details in DeFranco's site and I was hoping some of you guys could help clarify. So here goes:
My max bench is completely pathetic, though I've never tested it, an online calculator predicts something around 135lbs. How would one work up to a max effort lift with strength levels that low? I'm aiming for a 5rm so that should be around 100-105 lbs.
A general explanation of how to work up for a max lift (percentages of target weight in each set, amount of sets, just how hard should the warm up sets be if at all, rest periods between sets) would be really nice.
There's a slightly different rep range for each lift and I'm not sure what the numbers mean. if for example I'm instructed to do 3 sets of incline dumbbell bench press of 6-10 reps, does that mean I should pick a weight I can do for a maximum of 10 reps for the first set, and use the same weight in the other sets simply making sure the reps don't go below 6? If I can't I can't complete the required reps should I lower the weight on the current set? inital weight? I'm confused. ;[
Should I be reaching failure on any of the sets?
There is no mentioning of rest periods except for the first exercise in the repetition day. What would be appropriate rest times for each exercise/rep range?
When do I increase the loads? When I can complete more reps than perscribed in the first set? When I can complete the top of the rep range in the last set?
Thanks a bunch to anyone who finds the time to help me out a little ;]