So you calculated your 8-10 RM? How about you just experiment a bit and stop using calculators?
Never used a calculator and felt I was just spinning my wheels. I did 8-10 on loads I could have done much more with.
Prescribed by what/whom?[/quote]
idk, the “bodybuilder” goldylocks zone?
8-10, 4-6, 12-15, doesnt really matter though, just was looking for the prefered strat when you cant hit the targeted reps for all the sets.
Example: BP at 75% Max (170) target 3x8-10. Hit 8 the first with 1 in the tank, then 5 the next 2. Decided to go for a 4th set to make up the reps… others drop the wieght? others rest-pause, etc??? Basically looking for a T-Nation 2 cents.
I certainly do understand Chris Stugarts 8 Ah-ha moments #2 effort trumps training programs, which is why the dude that does nothing right looks better than me. Trouble is I just dont really know what this “effort” is short of going to failure all the time and 60s rest, which wrecks my recovery. [/quote]
First of all, why would you listen to Shugart regarding how to get big and nasty? He’s not a dumb guy by any standards, but he has a very specific specialty(that I am aware of)…fat loss. So change who you listen to for advice on getting stronger and bigger.
Intensity is the biggest factor in determining if you have the potential to get super big and strong. NOT the only needed factor. I don’t care how intense you are, if you aren’t making actual progress. Lately, I’ve been squatting every 3-4 days, as my primary leg work. Really, it’s a throwback to when I first started training legs seriously. The thing it, all I do after squats is 1-3 assistance exercises on average, and a bit of rolling. The workout might be an hour or so long, but the first 30 minutes are just me warming up on squats, then 20ish minutes usually doing 2 exercises (today, RDLs and Leg extensions), stopping short of failure, then 5-10 minutes rolling out my glutes.
And it’s working quite well. I hit 460x6 today on squats, no sleeves, belt, wraps, nothing. Not ridiculously strong, but pretty good for 200 lbs.
Obviously, right now I’m training for strength primarily, not hypertrophy. And I do phases of hypertrophy work, where I don’t worry quite so much about strength, and just concern myself with making the muscles as pumped as possible, while using moderate/light weight on most stuff.
I guess what I’m trying to say is, decide exactly what you’re trying to train for right now, pick some goals if you don’t already have them. If you are unsure of how to get there, ask a couple experienced guys if they’ll help point you in the right direction, and then LISTEN to what they say. Don’t be one of those guys that asks for advice, then wastes those kind individuals’ time by not following it.