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bilalkmazhar
Newbie
3 Posts
7/25/2011 9:20:05 PM |  thats awesome lucas, thanks so much man. i really appreciate it. thank you pt as well :)
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Personal Trainer
 Moderator
7/25/2011 8:15:35 AM | Just as an FYI: I've used that link I sent to create many plateau increases and when I was into working out for strength I used it to bring my 1RM bench from 280 to 315 using that... I'm sure Lucas' link will work too, it's all about progressive overload, eccentric contractions, drop sets and sticking to it!
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Lucas123
Apprentice
8 Posts
7/25/2011 5:41:36 AM | bilalkmazhar
Glad you liked the link,
Anytime you see a percentage it is going
to be based off your 1RM (One Repetition
Max) So the most weight you can bench,
or squat or deadlift.... is going to be
your 1RM for that exercise.
So if you can bench 165 for 8 reps,
thats your 8RM. To figure out your 1RM
there are a lot of easy calculators
online for this but if you are ok with
numbers here is the formula used to
calculate it.
((R/30)+1)*W
R=reps, and W=weights
for you it would look like:
((8/30)+1)*165 = 209
And also with the routine I gave you,
you only go up in weight once you hit
all 5 sets of 5 reps.
Hope this helps.
Lucas
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bilalkmazhar
Newbie
3 Posts
7/24/2011 8:57:12 PM | thanks PT, i will definetely try that program.
Thank you aswell lucas, those videos will help me a lot with my form, but one question. i have no idea what this percentage stuff is all about. like how does it work and can u give me an example with weights/percentages, fit for me.
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Personal Trainer
Moderator
7/22/2011 1:33:02 PM | Hi,
This page also helps you develop a FULL workout for any exercise that works on negatives, drop sets, eccentric contractions and such.
http://www.myfit.ca/fitnessprograms/increase-my-weight-and-strength.asp
Thanks,
PT
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Lucas123
Apprentice
8 Posts
7/22/2011 11:59:48 AM | take a look at this video series -
http://www.youtube.com/watch?
v=byOk4OE_6uI
and go with a program like the 5x5 with
increasing weight increments so 165 at 8
reps is has a 1rm of 209.
set 1 - 5 x 70%
set 2 - 5 x 75%
set 3 - 5 x 80%
set 4 - 5 x 85%
set 5 - 5 x 90%
do this once a week and every week add
ten lbs to the starting set.
after 3 weeks your bench should be up to
around 240 for a 1rm and should be able
to work out with 200.
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