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Post by fit on Jul 2, 2007 11:37:59 GMT -5
...of the Cut Diet and have a question.
I'm moving from light weight, ~15 reps to heavier weight in the 6-10 range. But sets are also going from 3-4 to 5-6 per according to the plan.
Any consensus on how to best estimate the weight? If I aim for 10 reps and I keep the rest brief, say, 90 seconds between sets, adding two more sets seems like I probably won't be upping the weight much, you know? Perhaps TUT/total sets is the difference maker? Or shoudl I look to be hitting something more like 8 reps for starters?
Chest workout suggested is:
Monday – Chest Exercise to be performed in order Incline Barbell Press – 5-6 sets 6-10 reps Flat Barbell Press - 5-6 sets 6-10 reps Peck Deck – 3-4 sets 8-10 reps – smooth and controlled motion Push Ups – to failure V-ups – 3-4 sets 30-45 seconds Leg raises – 3-4 sets 30-45 seconds
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Post by youngblood on Jul 2, 2007 13:20:41 GMT -5
Just go with a weight you think you can get for that amount of reps. If you struggle with it in the early sets, you know you won't be getting it later on, so lighten it up a bit. But I will say, that's a hell of a lot of volume for someone who isn't seriously a genetic freak or on the sauce. I'd cut back on a few sets, just my two cents. Just start slow to gauge the weight.
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Post by fit on Jul 2, 2007 13:23:56 GMT -5
Thanks- I've thought about the # of sets. I'd never recommend it to a non-competitor personally and usually wouldn't try it.
Personally I tend to stick with a 3x weekly total body split 2 sets per lift.
But just to mix it up a while I agreed to try this out.
Perhaps I'll stick with 3-4 sets as plenty.
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Post by RUBICON19 on Jul 2, 2007 14:31:01 GMT -5
Find a weight you can do all 5-6 sets with and get the 6-10 reps. So the first sets will not be as hard as the last
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Post by fit on Jul 2, 2007 15:33:12 GMT -5
Find a weight you can do all 5-6 sets with and get the 6-10 reps. So the first sets will not be as hard as the last Right- I should have been more clear. I was hoping you all might have a sense of percentage of weight/estimate so as to make a better first judgement. I'll figure it out.
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Post by Intensity on Jul 9, 2007 10:03:56 GMT -5
I would suggest something different… Use a weight that will allow you to reach positive failure in the targeted reps range (6 to 10). Instead of doing 4-5 sets, just perform as many sets as you can (2, 3 or 4?) in the targeted reps range… because something is for sure, you wont be able do as many reps the fallowing sets.
It could be something like this:
... Incline Barbell Press :
10 Reps (TO FAILURE) 8 Reps (TO FAILURE) 7 Reps (TO FAILURE) 6 Reps (TO FAILURE)… and this is the last set because you have reached the minimum target. …
Good luck!
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Post by fit on Jul 9, 2007 10:25:50 GMT -5
Thanks-
I realize that I misreda what was said in the cut diet... or it isn't all that clear. Each week of the 4 week phase, the rep range is different. So by 6-10 they meant 10 in week one, 8 in week 2, etc.
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Post by cuts280 on Jul 25, 2007 1:11:45 GMT -5
Volume is way to high. You won't be able to give justice to all sets with that volume. If I were you I would do something like....
1 Incline Barbell Press : 2-3 sets of 4-6 reps
2 Decline Dumbell Press : 2-3 sets of 8-10 reps.
3 Pec Dec Flys Supersetted with Parallel bar dips or pushups : 2-3 sets of 12-15 reps and Pushups : Max to failure.
With each exercise also try cutting the rest period to up the intensity. Just my two cents.
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