Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Powerlifting & Strength Training
Mark Forums Read
Register Articles Members List Search Today's Posts

Notices

Powerlifting & Strength Training Topics related to powerlifting and strength training.

Reply
 
Thread Tools Display Modes
Old 10-03-2013, 03:18 AM   #1
BK240
Junior Member
Points: 28, Level: 1 Points: 28, Level: 1 Points: 28, Level: 1
Activity: 2% Activity: 2% Activity: 2%
 

Join Date: Oct 2013
Posts: 5
Reputation: 110
BK240 is new to the forumBK240 is new to the forum
Default Bulldozer workout (Steve Shaw) - How many REPS? Help needed

Hi,

I have started looking at Steve Shaw's 3 Day Bulldozer workout & I have a question on reps.

It states in the article to start with a weight that I can lift 10-12 reps with, where some of the sets are mini 5 sets. Sometimes I can reach the Rep Goal within 2-3 sets.

At the other end of the scale, if it takes me >5 sets to complete my rep goal (and I assume i must meet my rep goal), then I am always adding weight for the next time, making it even harder next time ?

This is based on an assumption that I must reach my rep-goal no matter how many sets it takes.. or do i stop as soon as I go over the subscribed set count ? Do I have to achieve a specific rep count for the 1st set?

I realise there are a few questions above but basically I am still trying to figure out this workout with regards to reps & any help on this will be appreciated.

Binny
BK240 is offline   Reply With Quote
Sponsored Links
Old 10-03-2013, 06:02 AM   #2
Wesker
Member
Brawn
Points: 428, Level: 8 Points: 428, Level: 8 Points: 428, Level: 8
Activity: 0% Activity: 0% Activity: 0%
 

Join Date: Sep 2013
Location: Norway
Posts: 60
Training Exp: 9 months
Training Type: Get In Shape
Fav Exercise: Dumbbell Bench Press
Fav Supp: Whey Protein
Reputation: 2710
Wesker has made some very good postsWesker has made some very good postsWesker has made some very good postsWesker has made some very good postsWesker has made some very good postsWesker has made some very good postsWesker has made some very good postsWesker has made some very good postsWesker has made some very good postsWesker has made some very good postsWesker has made some very good posts
Default

http://muscleandbrawn.com/rep-goal-s...aximize-gains/ and this http://www.muscleandstrength.com/art...ng-system-tool

Read his artical on his rep goal system. If you're still not sure after reading it, come back here.

Last edited by Wesker; 10-03-2013 at 06:05 AM.
Wesker is offline   Reply With Quote
Old 10-03-2013, 08:50 AM   #3
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 

Join Date: Jul 2009
Location: Louisiana
Posts: 79,944
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2584002
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Quote:
Originally Posted by BK240 View Post
Sometimes I can reach the Rep Goal within 2-3 sets.
When you do you add weight the next time you use that exercise.

Quote:
then I am always adding weight for the next time, making it even harder next time ?
Yes. Progression is essential for the muscle building process.

Quote:
This is based on an assumption that I must reach my rep-goal no matter how many sets it takes
''\\

No. You do the number of sets listed. If you fail to reach the rep goal you try to improve the next time. You never do more than the number of sets listed.

Let me know if that explains things.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is online now   Reply With Quote
Old 10-03-2013, 09:25 AM   #4
brad1224
Senior Member
Max Brawn
Points: 5,286, Level: 46 Points: 5,286, Level: 46 Points: 5,286, Level: 46
Activity: 0% Activity: 0% Activity: 0%
 
brad1224's Avatar
 

Join Date: Jan 2010
Posts: 844
Reputation: 43342
brad1224 is a lifting machinebrad1224 is a lifting machinebrad1224 is a lifting machinebrad1224 is a lifting machinebrad1224 is a lifting machinebrad1224 is a lifting machinebrad1224 is a lifting machinebrad1224 is a lifting machinebrad1224 is a lifting machinebrad1224 is a lifting machinebrad1224 is a lifting machine
Default

honestly a great workout Steve. I dont do it all to the T but i throw some into my workouts that i do its great. Thank you!
__________________
EAT BIG TO GET BIG

***AAEFX REP***



Facebook: https://www.facebook.com/AllAmericanEFX
Twitter: @AllAmericanEFX
Instagram: @AAEFX

http://www.aaefx.com
brad1224 is offline   Reply With Quote
Old 10-04-2013, 06:14 AM   #5
BK240
Junior Member
Points: 28, Level: 1 Points: 28, Level: 1 Points: 28, Level: 1
Activity: 2% Activity: 2% Activity: 2%
 

Join Date: Oct 2013
Posts: 5
Reputation: 110
BK240 is new to the forumBK240 is new to the forum
Default thanks for the feedback

Thank you for the replies, much appreciated. I will check out the articles sent on the links tonight (too busy at work right now).

Thats great to know, if i cannot complete the prescribed sets and I go over, I should stop...that way, next time I can adjust the weight accordingly.

Also, I assume that if started with a weight that i can easily do in 2-3 sets instead of prescribed 5, that I dont just add weight a little at a time, I bump it up & pick an appropriate weight that will get me working towards 5 sets...and then take it from there (increase weight) ?

cheers,

Binny
BK240 is offline   Reply With Quote
Old 10-04-2013, 06:16 AM   #6
BK240
Junior Member
Points: 28, Level: 1 Points: 28, Level: 1 Points: 28, Level: 1
Activity: 2% Activity: 2% Activity: 2%
 

Join Date: Oct 2013
Posts: 5
Reputation: 110
BK240 is new to the forumBK240 is new to the forum
Default

Hi,

For this I meant, if i started with a weight that is heard, ie. can only do 2-3 reps, which takes me over 5 sets , maybe 8 sets.. then there is no point in adding weight here, otherwise I cannot progress.. so here I should pick an appropriate weight to bring me inline with the prescribed sets, and then take progression from here...

[QUOTE=BendtheBar;413081]When you do you add weight the next time you use that exercise.


Yes. Progression is essential for the muscle building process.

''\\
BK240 is offline   Reply With Quote
Old 10-07-2013, 03:16 AM   #7
BK240
Junior Member
Points: 28, Level: 1 Points: 28, Level: 1 Points: 28, Level: 1
Activity: 2% Activity: 2% Activity: 2%
 

Join Date: Oct 2013
Posts: 5
Reputation: 110
BK240 is new to the forumBK240 is new to the forum
Default

Wesker, thank you for the link on the Rep Goal settings

BendTheBar, appreciate your comments.

I think i now know how to start the workout. My only question is that if I pick a weight that takes me well under the Rep Goal (e.g. only achieving 20 reps in a 35 rep goal for 4 sets) then I need to consider dropping the weight instead and be realistic , instead of continuing on the same weight. So I need to use my judgement there.

As for lifting a weight thats too light, eg. doing a 5 set workout in 2 sets, it works the same way in that I need to use my judgement & lift a much heavier weight that will allow me to achieve it initially within the 5 sets.

Do you agree?

Thanks in advance
BK240 is offline   Reply With Quote
Old 10-07-2013, 03:44 AM   #8
Dray
Senior Member
Max Brawn
Points: 10,100, Level: 67 Points: 10,100, Level: 67 Points: 10,100, Level: 67
Activity: 6% Activity: 6% Activity: 6%
 

Join Date: Feb 2013
Location: tldu
Posts: 4,094
Training Type: Fullbody
Fav Exercise: bench press
Reputation: 245355
Dray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master member
Default

To my (possibly limited; also possibly incorrect! ) understanding, a rep goal is not a rep limitation.

So in other words, start a bit lighter than you "need" to, and if you get way more total reps than the rep goal, in the precribed number of sets (e.g., 5), then that's fine. Simply add weight next session. And so on.

Hope this helps.
__________________
My training log
Dray is online now   Reply With Quote
Old 10-07-2013, 08:57 AM   #9
Wesker
Member
Brawn
Points: 428, Level: 8 Points: 428, Level: 8 Points: 428, Level: 8
Activity: 0% Activity: 0% Activity: 0%
 

Join Date: Sep 2013
Location: Norway
Posts: 60
Training Exp: 9 months
Training Type: Get In Shape
Fav Exercise: Dumbbell Bench Press
Fav Supp: Whey Protein
Reputation: 2710
Wesker has made some very good postsWesker has made some very good postsWesker has made some very good postsWesker has made some very good postsWesker has made some very good postsWesker has made some very good postsWesker has made some very good postsWesker has made some very good postsWesker has made some very good postsWesker has made some very good postsWesker has made some very good posts
Default

I'm just a novice at weightlifting, so it would be better for BendtheBar (Steve Shaw) to answer. That being said, I think my explanation might help.

If you're going to Bench Press for 5 sets and your rep goal is 25. That means You complete all 5 with the same weight. If you finsish the five sets with a total of 24. You don' t add a sixth set to acheive that final rep. You simply keep the same weight next time and if you then get a total of 25 reps or more, you add weight next time by a small amount. Lets say 5 pounds for the big moves. Could be 2 or 6 pounds as long as you keep adding weight everytime you get to the rep goal, you're going the right way. Of course, you should try and add the "right" amount. There's no point adding 1 pound, if you could be adding 5. Then again, there's not point adding to much either and you can only squeeze out a few reps. Let's say you add 5 pounds and then you get a rep total of 20, I'd say you're good. Work your way up again to 25, but remember, don't add sets. If it says 5 sets, do five sets.

On the other hand, you mentioned what if the weight is too heavy and I can barely do 2 reps, you will actually decrease the weight. This usually only happens early on, when you have no idea how much you will manage for any given exercise. A little trail and error is normal.

That became much longer, then I thought it would. Hope that gives you the right idea.
Wesker is offline   Reply With Quote
Old 10-07-2013, 09:04 AM   #10
moeheep
Senior Member
Max Brawn
Points: 9,512, Level: 65 Points: 9,512, Level: 65 Points: 9,512, Level: 65
Activity: 6% Activity: 6% Activity: 6%
 
moeheep's Avatar
 

Join Date: Jun 2012
Location: Hastings, Florida
Posts: 3,350
Training Exp: 1.5 years
Training Type: Powerlifting
Fav Exercise: DEADS
Fav Supp: Condense
Reputation: 321283
moeheep is an elite membermoeheep is an elite membermoeheep is an elite membermoeheep is an elite membermoeheep is an elite membermoeheep is an elite membermoeheep is an elite membermoeheep is an elite membermoeheep is an elite membermoeheep is an elite membermoeheep is an elite member
Default

By Jov, I think he's got it!
__________________
Best Gym Lifts...Dosen't matter....they don't count!

Best Meet Lifts:
Squat = 325
Bench = 210
Dead = 353
Total = 888

The iron is there during my times of happiness, sadness and anger. The iron is there available through the 4 seasons and inclement weather. The iron is there to either comfort me or motivate me. The Iron manages to show me how strong I am or how humble I need to be. The iron does not yell, but it always demands respect. The iron is not a disciplinarian, but when disrespected, I feel it for a long time. The iron does not love or hate, but we definitely share a strong bond. And no matter how far I stay away or for how long, the iron is there, waiting to be lifted.
moeheep is offline   Reply With Quote
Reply

Bookmarks


Similar Threads
Thread Thread Starter Forum Replies Last Post
Thanks to Steve Shaw and MAB Bodybygamma General Board 14 01-18-2013 05:27 PM
My Talk With Jon Jon Park by Steve Shaw BendtheBar Articles 10 09-14-2012 08:18 PM
Steve Shaw: Expert and Pro Bodybuilder BendtheBar General Board 24 08-19-2012 03:35 PM
Steve Shaw Appreciation Thread! rippednmichigan General Board 23 11-10-2009 12:33 PM

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 01:54 AM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.