Whats up guys, I was reading the Westside for Skinny Bastards article on T-nation and was wondering what DeFranko means by Work up to the max set. such as with the deadlift, he says to work up to a 5 set max. Not quite sure I understand. Gracias
Graham
Posted by: squanto
I believe he's saying work up to maximum repetitions (go to failure) on your last set of five, and go for a weight that will allow you to do 3-5 reps. That is, warm up with the first 4, then max out at number 5. Basically, about 2 sets to just get the blood flowing, then two sets of 1-3 reps to get your body used to the weight you're about to use.
For example, if you're going to bench 200 pounds:
set 1: 95 x 8
set 2: 115 x 6
set 3: 165 x 3
set 4: 185 x 1
set 5: 200 x 99999999999999999999999999999999999999999999999 (4)
I've never heard it said quite like that, but I'm about 95% sure that's what he means. Correct me if I'm wrong.
Posted by: thelawnmower
Thank you squanto! He completely lost me with that one.
Graham
Posted by: squanto
No problemo, glad to actually help someone for once.
Posted by: thelawnmower
Posted by: P-funk
yes, he means work up to a 5 rep max. So lets say last week I squated 315 for 5 reps on my last set. This week I am shooting for 320 or 325 for 5 reps. Hence a 5RM. You will either get all 5 or you wont. If you don't, then it gives you something to work on.
Posted by: thelawnmower
Nice, thanks very much P-funk that clears things up a bit more.
