Re: full body program - one rep percentage


"Tom Anderson" <twic@xxxxxxxxxxxxxxx> wrote in message
news:Pine.LNX.4.64.0811191605310.2661@xxxxxxxxxxxxxxxxxx
On Wed, 19 Nov 2008, Omelet wrote:

In article <xWTUk.118382$QH3.37823@xxxxxxxxxxxxx>,
"Keiron \(number6\)" <pop07kfk@xxxxxxxxxxxxxxx> wrote:

Those of you which subscribe to the full body workout, working every
muscle group in a session, what percentage of your 1 rep max do you use
for each exercise. I find mine to be very low if i'm to complete all
exercises, say 60% if i'm going for strength and less if i'm doing my
full body, minimal rest circuit training type workout.

I don't base the weight on 1RM, i just lift as much as i can manage for
almost ten reps. That is, i take my 10RM and use the next weight up. My
gym has fixed dumbbells, so that's usually a 5 lb increment on each side.
2.5 kg over both sides if it's a lift on a machine - and hence i tend to
crank up the weight a bit more often on the machines.

How that actually compares to my 1RM, i have no idea, since i don't
measure that.

Also how many exercises per muscle group do you tend to do? For
example, would you do flat bench, incline, chest pullovers and flys or
just one of two??

If you are going to do full body every time (I tend to do that often), I
think it's best to do just one exercise per body part.

Agreed.

Well, kind of. If you're doing compound exercises, you can arrange things
so that you cover each muscle with about two exercises, without repeating
any one pattern of activation. For instance, you could do incline bench
presses (with a nice steep incline, verging on being shoulder presses) and
then dips, both of which work the pecs, but different parts of them
(clavicular and sternal heads, respectively), plus different synergists.
Or pulldowns and rows, particularly if you lean back into the rows. I like
doing it that way - i feel (but have no objective reason to think) that
it's more thorough.

I also do direct arm work on top of the big compound lifts; i started out
not doing that, but found that my arms were looking a bit weedy in
comparison to my chest and back, so i started.

tom

--
It's a surprising finding, but that's science all over: the results
are often counterintuitive. And that's exactly why you do scientific
research, to check your assumptions. Otherwise it wouldn't be called
"science", it would be called "assuming", or "guessing", or "making it
up as you go along". -- Ben Goldacre



Thanks both,

I also aim for compound exercises incidentally. How many sets do you tend to
do using the 10 rep weight? I've always gone for 3 or 5 for a speedy work
out but again find that I can't really finish all of the exercises. Should I
be doing only one set per movement? Especially as you point out when
exercises overlap such as benching and tricep curls.

Thanks


.

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