Newb questions

[oldnslow]

Starting Basic Tier1.

How do I figure 10rm for day 1? Say my 10rm on squat is 315, do I start there and try to progress from there each workout or do I start lower and give myself room for increases?

Thanks.

[Altamir]

Want to make sure I'm understanding correctly, as the statement "progress from there each workout", makes me think there might be something amiss. By "each workout" do you mean every 3rd loading lift rotation? Or every time you do lower loading?

[oldnslow]

Want to make sure I'm understanding correctly, as the statement "progress from there each workout", makes me think there might be something amiss. By "each workout" do you mean every 3rd loading lift rotation? Or every time you do lower loading?

Thanks, Altamir. You might be right about something being amiss. I am talking about every time I squat, I should increase the weight. So, I guess that would be every third loading lif rotation. Reading your thoughts makes me realize that I will not be doing another loading squat for 3 weeks. I would then think that I would start with my absolute 10rm and go from there?

[Altamir]

Thanks, Altamir. You might be right about something being amiss. I am talking about every time I squat, I should increase the weight. So, I guess that would be every third loading lif rotation. Reading your thoughts makes me realize that I will not be doing another loading squat for 3 weeks. I would then think that I would start with my absolute 10rm and go from there?

Bingo! Enjoy your squatting

[Scott Stevenson]

Thanks, Altamir. You might be right about something being amiss. I am talking about every time I squat, I should increase the weight. So, I guess that would be every third loading lif rotation. Reading your thoughts makes me realize that I will not be doing another loading squat for 3 weeks. I would then think that I would start with my absolute 10rm and go from there?

So, Tier I for thighs you'd doing 1 set each of Quad (e.g. knee ext), Hams (e.g., ham curl) and Thighs (e.g., squats) in the order you choose.

Your "true 10RM" for squats is when you're fresh (without any preceding work sets), so if you do Squats first of those three sets, you're just doing 1 set at the load that is your 10RM (or something between 6-12RM roughly), followed by your sets for quads and hams thereafter (with 2:00 rest as described in the book).

If you decide to prefatigue, so to speak, by doing the quad and ham isolation exercises FIRST, then the load for squats (or whatever compound thigh movement you're doing) will be less.

(And yes, 3 weeks later, you'd come back around to doing just 1 set of squats, unless of course you've changed volume tiers).

So the load, whether a true "fresh" 10RM or one following preceding sets will be exercise order dependent.

NOTE: If your'e doing more than one compound exercise, only the LAST one is taken to failure (e.g., Tier II and III). Isolation exercises can be taken to failure.

-Scott

[Stewilliams]

So, Tier I for thighs you'd doing 1 set each of Quad (e.g. knee ext), Hams (e.g., ham curl) and Thighs (e.g., squats) in the order you choose.

Your "true 10RM" for squats is when you're fresh (without any preceding work sets), so if you do Squats first of those three sets, you're just doing 1 set at the load that is your 10RM (or something between 6-12RM roughly), followed by your sets for quads and hams thereafter (with 2:00 rest as described in the book).

If you decide to prefatigue, so to speak, by doing the quad and ham isolation exercises FIRST, then the load for squats (or whatever compound thigh movement you're doing) will be less.

(And yes, 3 weeks later, you'd come back around to doing just 1 set of squats, unless of course you've changed volume tiers).

So the load, whether a true "fresh" 10RM or one following preceding sets will be exercise order dependent.

NOTE: If your'e doing more than one compound exercise, only the LAST one is taken to failure (e.g., Tier II and III). Isolation exercises can be taken to failure.

-Scott

With regards to failure do you mean finishing the set on the safety pins or merely going until you know you haven't got another rep left without breaking form?

[Scott Stevenson]

With regards to failure do you mean finishing the set on the safety pins or merely going until you know you haven't got another rep left without breaking form?

I'm referring to momentary muscular failure where you can not perform another proper rep.

How you end that will depend on the person - ideally a spot to help rack the weight (without a forced rep) - but in some cases it could mean dropping the weight to safety bars, simply putting it down (dumbbells, machines), or what have you.

The set is finished at the failure point, wherever that may come in the set (most typically somewhere along the range of motion during the concentric action of course), but where and how the load gets put down (on a rack, even dropped, or whatever) is a function of whether you have a spot, the exercise, your gym even, etc.

-S