December Muscle & Fitness workout

arh09 2011-11-28 22:14:25 UTC #1

Hey everybody, this is my first post and i have a question. I dont know if anybody has looked at the winter mass workout routine by Kroc in the december muscle and fitness but it seems pretty interesting. For compound exercises it has you do five sets and you derease the weight each set, I was just wondering if anybody could help me understand the reasoning behind having your sets set up that way.

Thanks
andrew

maraudersfball 2011-11-28 22:19:37 UTC #2

the weight probably goes up each time, i.e.

135x12
185x8
225x4

arh09 2011-11-28 22:25:17 UTC #3

no the first week the first set is 5 reps of 80% of your 1rm, then the set set is something like 76.5% or something right around there for 5 reps again

fr0IVIan 2011-11-28 23:17:59 UTC #4

sounds like what some guys here do. you warm up to your heaviest set then do a few lighter ones for more volume.

caveman101 2011-11-29 21:00:34 UTC #5

first work set is 80% x5reps, then gets lighter?
Shenanigans

arh09 2011-11-29 22:36:49 UTC #6

Yeah that's for the first week though ....
Then next week the first set would be 83.5% of your one rep max for 5u reps, for example

JFG 2012-04-08 15:27:38 UTC #7

People here read Muscle & Fitness??

SSC 2012-04-08 21:11:35 UTC #8

RampantBadger 2012-04-12 03:42:04 UTC #9

Matt has posted workouts like this in his log, basically warm up to a heavy set of 5 then ramp down. I have not seen the article but anything by Kroc is rock solid.

RampantBadger 2012-04-12 03:41:17 UTC #10

Here it is. A typical workout...

http://asp.elitefts.net/qa/training-logs.asp?qid=130801&tid=126