Beginners program

[BigJim]

why bother then? If your cooking a chocolate cake & neglect to put chocolate in it....

Plain cake > Chocolate cake.

But yes, i would rather remove everything else off the list and just squat then do everything else on the list and not squat.

Plain cake is awesome with jam and cream.

 

[BigJim]

why bother then? If your cooking a chocolate cake & neglect to put chocolate in it....

Plain cake > Chocolate cake.

But yes, i would rather remove everything else off the list and just squat then do everything else on the list and not squat.

Plain cake is awesome with jam and cream.

 

[GoPies]

You are a beginner if you cant bench 100kg, squat 140kg and deadlift 180kg.

Squat 3 x 10
Bench press 3 x 8
SLDL 3 x 8

Sorry for the noob question but just wanted to confirm that the weights mentioned are for the reps mentioned. Just double checking.

I have a goal now

 

[GoPies]

You are a beginner if you cant bench 100kg, squat 140kg and deadlift 180kg.

Squat 3 x 10
Bench press 3 x 8
SLDL 3 x 8

Sorry for the noob question but just wanted to confirm that the weights mentioned are for the reps mentioned. Just double checking.

I have a goal now

 

[DKD]

weights are for 1rm

 

[DKD]

weights are for 1rm

 

[GoPies]

weights are for 1rm

Ah ok. Cool.

Thanks.

Whats the safest way to build up to a 1rm ? Each day (or alternate days) try it until you fail?

 

[GoPies]

weights are for 1rm

Ah ok. Cool.

Thanks.

Whats the safest way to build up to a 1rm ? Each day (or alternate days) try it until you fail?

 

[DKD]

I'd say just go at the rep range specified (8-10 whatever) until your weights go up. As you approach those benchmarks try dropping the reps and lifting more. Then try a 1rm.

 

[DKD]

I'd say just go at the rep range specified (8-10 whatever) until your weights go up. As you approach those benchmarks try dropping the reps and lifting more. Then try a 1rm.

 

[GoPies]

I'd say just go at the rep range specified (8-10 whatever) until your weights go up. As you approach those benchmarks try dropping the reps and lifting more. Then try a 1rm.

Sounds logical enough. Im really hanging for my new gear to arrive Squats here i come.

 

[GoPies]

I'd say just go at the rep range specified (8-10 whatever) until your weights go up. As you approach those benchmarks try dropping the reps and lifting more. Then try a 1rm.

Sounds logical enough. Im really hanging for my new gear to arrive Squats here i come.

 

[PowerBuilder]

i like this approach........

say you bench press 80kg for 8 reps. Next session aim for 9 reps (per set obviously). Once all reps are done, go for ten reps. Once that's done, add more weight, go back down to 8 reps & so on.

 

[PowerBuilder]

i like this approach........

say you bench press 80kg for 8 reps. Next session aim for 9 reps (per set obviously). Once all reps are done, go for ten reps. Once that's done, add more weight, go back down to 8 reps & so on.

 

[gareer]

Agreed with powerbuilder, build your way up the reps. Then drop back down again. I do that with 5 - 8 reps though. Works pretty well. Almost hit my 95kg 1rm for bench.

 

[gareer]

Agreed with powerbuilder, build your way up the reps. Then drop back down again. I do that with 5 - 8 reps though. Works pretty well. Almost hit my 95kg 1rm for bench.

 

[PowerBuilder]

its a pretty effective method IMHO when it comes to reaching newer weights (for beginners )

 

[PowerBuilder]

its a pretty effective method IMHO when it comes to reaching newer weights (for beginners )

 

[PTC]

I agree its a great system, progressively adding reps, then adding weight, nice work fellas and great advice.

 

[PTC]

I agree its a great system, progressively adding reps, then adding weight, nice work fellas and great advice.