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Poster: Base Weights
Subject: RE: Summer Lifting
Body:
DoctorWatts wrote:
[quote]SomeWeirdSin wrote:
Here's a very solid all-around lifting routine to get you started. You may want to add a few lifts specific to your weaknesses.
weeks 1-2 10-12 reps 3 sets
weeks 3-4 8-10 reps, 3 sets
weeks 5-6 6-10 reps, 4 set
weeks 7+ 5-6 reps, 5 sets
restm45-60 seconds between sets. The time between sets is what seperates functional strength from massy football player strength--they take 2-3 minutes.
NNothing comes for free--you'll need to get mass to get stronger. but 1-2 pounds of mass in the right place is well worth it, and that's all you should expect to retain long-term from a signle summer of lifting.
Control the weight slowly through the positive and negative (except on cleans). Focus on learning proper form. Use free weights whenever possible--prioritize dumbbells over barbells. That'll help work stabilizer muscles, develop coordination, and make sure that you are working in natural motions.
4 days a week, 40-60 minutes should be plenty.
Warm up with a jump rope/core routine. Do your main run after your lift.
Tuesday/Friday: push Squat varieties to choose from: front, rear, one-legged Deadlift OR step-ups forward lunges side lunges leg extensions leg curls calves Bench OR incline bench triceps
Sample core/jump rope routine:
500 standard skips
30 situps 30 obliques 30 crunches 30 fish flops 15 donkey kicks either side 30 leg raises
500 skips--1 leg at a time
repeat core
10x: 1 skip left leg, 2 skips right, then reverse 10x 2 skips left leg, then 3 skips right, then reverse
core
pyramid from 1-10 on skips: that means 1 skip left leg, 1 right, 2 left, 2 right...all the way up to 10/10 and back down to 1/1.
Awesome info in here, thanks for taking the time to type this up. Just to confirm: you are saying that from week 7 onwards do 5/6 reps for 5 sets off ~1min recovery for all exercises?
What kind of weight should be used here? Enough to go to failure by the end of the 5th set for all exercises or what?
I was under the impression that when lifting with a low rep range the goal was to improve neuromuscular strength (muscle recruitment) and that to do this your CNS needs to recover between sets (5 mins +) What am I missing?[/quote]
I'm in the same boat. From doing some research I thought you were suppose to do about a 3min rest between sets, and then a 5 min rest between exercises?Hit the submit button below if you want us to review the post.
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