i am planning to start VJB novice weights/plyos. i will be lifting the weights at 80% of my bodyweight (108 lbs). i've never lifted weights before and 3x10 squats seem to be a lot. should i lower the amount of squats and then slowly increase the sets back to 3 or just start at 3x10? thx
2) to find your workout load, take 80% of ur 1RM -> 160#
3) to find your warmup sets, take (50%, 70%, 90% of your workout load)
4) so basically it'll look like this:
Warm-Up:
10 reps x 80#
7 reps x 110#
5 reps x 145# Workout Load:
10 reps x 160#
10 reps x 160#
10 reps x 160#
-if you are just starting you may want to start w/ less than 80% of your 1RM because you'll tire easy and you want to make sure you keep goin up each week and not crash... aka also keeps you motivated by goin up in weight each week.
can u tell me, why i need to do warm-ups for weight training? cuz i can stretch a little and squat with ease my workout weight? is there any subtle difference?
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"U miss 100% of shots u dont take!"
Vert leap - 39.2 in
Standing vert - 32
Running vert - 36
Bench press - 231 lbs
Squat - 300 lbs
the reason you should warm up with squats that would gradually add up to a heavier weight than ure working weight is to gain a temporary immediate gain in strength so u can achieve a better working effect,so if u warm with like 200lbs,and then u proceed to ure working weight of 185,ud feel as if ure working weight is lighter,providing a better workout
also,i always thought RM meant Rep Max not bodyweight
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"Tell a bitch about potato chips,all i wanna do is lays
well i don't actually do the heavy set before my workout load just because i think its more mental that it is anything else... but whatever works for you...
sysonph... read up on your VJB for your answer. 1) you can pull a muscle if you go straight into your workout from being cold 2) static stretching before hand actually tires the muscles and you won't be able to lift as much.
jimbo... i think kb misworded this all 1RM thing... the 1RM is the total amount of weight you carry on ur shoulders, just like you thought.
Too much or Too little?
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