A few general questions...

[maltesecorsair]

Hello
I have yet another couple of (well more than a couple actually) of questions that I hope people here wouldnt mind answering
1.The pronated and supinated grips do not actually make any difference to the results from an exercise, right?(or do they?)
2.While doing lunges, is one supposed to complete all the reps for one side before moving on to the other side?
3.um,there are a lot of abbreviations coming up in the forum here and in other sites and articles and I am not very knowledgeable about those things,is there some nice site that might explain them?I am seeing things like PR, ARM etc and have no clue what it means.
4.In the notation 8x3@5-6RM, it means doing 3 reps with a weight with which you could actually do 5-6 reps right?In these expressions like 3x12@15RM,4x6@8RM etc, how exactly are those numbers arrived at? I mean is it some sort of a standardized expression that it so requires if you do 3 sets the reps must be 12 and should be @ 15 RM ?Are there a finite number of such combinations or is there some sort of mathematical equation or something where in you put in one variable and find out the other two by doing math?(I suck at math big time).(I am just doing 3x12 now,and just adding weight as I reach the 12 rep mark,I dont even know how I can find 1RM except perhaps by adding weights and doing the exercise until I reach a weight which I can lift only once).
I hope someone can find the time to answer the questions.

 

[Witchblade]

1. It does (depends on goal).
2. What you prefer (and what your goal is).
3. PR = personal record. You'll learn.
4. depends on your goals and what you prefer (again).
Generally: Sets x Reps @ Repetition Maximum
5x5 @ 6RM is badass. 1x8 @ 8RM is HIT. 3x10 @ 12RM is often used.

 

[maltesecorsair]

Thank you for replying sir.
But why exactly 3x10@12RM? why not 3x12@12RM?or why not 3x10@14RM or something like that? There must be some inter-relation between these three numbers right sir? There must be some reason why 3x10@12RM is preferred over all the other tiny variations possible?(I dont know if I am communicating my question in a good enough way, sorry).
I mean there must be a logic behind saying that if you do 3 sets then each set must consist of 10 reps and not 15 or 5 and those 10 reps must be performed at 12RM, not10RM or say, 15RM. I am missing that connection obvious though it might be (Not to ignore the fact that my memory is terribly bad and I might have forgot something that is already in a sticky).When you chart out a routine,sir, what would make you decide that ok, I am going to do 3 sets not 4 or 2 or whatever, and each of those sets need to have 10 reps and they should be at 12 RM exactly?I hope I am not going to sound nasty or arrogant or rebellious or something- I am just trying to get at the underlying logic- but why do people use the precise equation of 3x10@12RM? Why dont they deviate from that even a teensy bit?Like 3x10@10RM or 4x10@12RM and the like? Experience?(Or is that what you meant by saying its just preference?)
Oh heck I made a horribly long go of asking a simple question, my apologies

 

[Gazhole]

Because if you do a set of 10 at your 10 REP MAXIMUM that is your maximum and you'd be incredibly close, if not dead on, failure at the end of the 10th rep.

The general rule, is that to actually be physically able to do a few sets of anything without failing, you need to use the RM that is a rep or two higher than the rep range you are doing.

The closer the RM weight of the lift is to the number of reps you are doing, the more intensity you are using.

For example, like WB said, if i did 1x8 @ 8RM that would be a maximum set - very intense and something used by the HIT protocol.

If i did 1x8 @ 10RM that would be about right if i wanted to do a few more sets afterwards, even though eventually the fatigue would catch up with me in another 2 or 3 sets.

1x8 @ 15RM would be not very intense at all, because the weight would be very low in relation to the number of reps im using.

Get it?

Intensity is just one of the many variables you can manipulate in your program. Depending on your ability and experience, it can be used to create some interesting and effective schemes of periodization.

Oh, and 3x10 is popular because its championed by bodybuilding rags as the ultimate rep range for everything for some reason. Hopefully my contempt comes through on the internet.

 

[maltesecorsair]

Ty for the reply sir, and yes I think I got it hehe.And yes sir, I can feel your loathing for the 'mags' - and I used to look at them things as some sort of final authority on workouts and stuff*sigh*- not anymore.
From the replies I got sir, I am assuming (hopefully rightly) that the notations given in the 'guide to designing a routine' sticky is just given like that coz the author had to give some kind of example and not because those are exactly only the equations to be used.
In the book 'Beyond brawn' I just saw a table (Maurice-Rydin) to translate poundage from one rep combination to another, does that give the poundages tolerably accurately?
Sorry for being such a pest!

 

[Witchblade]

I've heard of that table, but I've never seen it. You can use it as a guideline and see how it works. 1RM calculators are also reasonably accurate.

Methods you can use:
- Your table
- %1RM
- Test XRM (eg. 12RM to see what weight you should use for 3x10)
- Guesstimate

The important thing is progression.

 

[Gazhole]

I think a combination of the above works well for me. The longer you lift for the more you get a 'feel' for what seems right for the rep range you're going for. The only way to find out for sure is to do it, though. Do your best to get the right weight, but if you find after a set its too heavy, just drop it down a notch and make a note of it.

 

[Minhkey]

not really answerin any questions, or askin any, but just saying that the 1RM thing is pretty accurate on this chart at my school. I remember it was spot on with my max and how much i was able to do 12 reps with. It's pretty cool

 

[maltesecorsair]

Thank you for your kind replies everyone
Witchblade: sir,I will try the table I have as I dunno how to calculate %RM.And I am not experienced enough to guess the weight with any degree of accuracy hehe
Gazhole: I'll take that advice sir, and hopefully I'll some day get the instinctive feel for weights that you guys have
Minhkey:Well sir,perhaps you ummm remember the name of the chart you mentioned?(maybe I'll be able to d/l it)

 

[Minhkey]

I'll look tomorrow

 

[maltesecorsair]

Ty, that would be great, sir