Diet for Begginer's Routine

[Sten]

I double checked yda and there is not one of those high racks. A few more questions about the nomenclature:

"Deadlift 2-5 x 5-15 means...

2-5 sets of 5-15 reps with the deadlift. Always, always, always try for more reps/weight each set."

I ask you:

1) How should I determine how many set I am going to do ? It all depends on the first set's weight. If I pick the right weight, I will always be able to do 5sets adding weight/reps. Could you give me an example of when you wouldn't do the 5sets ?

2) Suppose that I can perform exactly 15reps with the weight X. Does it mean my first set shouldn't be with the weight X (or 10reps with the weight X), so I can add more weight / do more reps. on the following sets ?

I am still confused. Would you mind giving a little bit more detailed explanation ?

About the workout... fucking shit. I never felt so worn out before after the almost 75 squats + deadlift. I was so worried about being sore for like a month that I would stretch every single hour. Now my butt (seriously, it doesn't mean I am growing a girlie ass, right?), thighs and external side of my chest are a little bit sore, but tomorrow should be fine. Thanks !

[BendtheBar]

Originally Posted by Sten

I double checked yda and there is not one of those high racks. A few more questions about the nomenclature:



I ask you:

1) How should I determine how many set I am going to do ? It all depends on the first set's weight. If I pick the right weight, I will always be able to do 5sets adding weight/reps. Could you give me an example of when you wouldn't do the 5sets ?

2) Suppose that I can perform exactly 15reps with the weight X. Does it mean my first set shouldn't be with the weight X (or 10reps with the weight X), so I can add more weight / do more reps. on the following sets ?

I am still confused. Would you mind giving a little bit more detailed explanation ?

About the workout... fucking shit. I never felt so worn out before after the almost 75 squats + deadlift. I was so worried about being sore for like a month that I would stretch every single hour. Now my butt (seriously, it doesn't mean I am growing a girlie ass, right?), thighs and external side of my chest are a little bit sore, but tomorrow should be fine. Thanks !

1) I would start with 2-33 sets. Gradually, over time (3 months to a year) you can start to add more sets as your conditioning gets better.

2) The rep ranges are merely a guideline. I recommend using the same weight for all sets to cut down on loading time. If you have to do 3 sets of an exercise, and the rep range is 6 to 10 reps, you can do more then 10 reps or fewer then 6 on any given set.

Try to do as many reps as possible on each set, and more then during your last workout. Add weight at every opportunity, trying to stay above the end of the lower rep range when possible. This won't always happen. It's no big deal.

The greater point is to push yourself. Reps ranges are generally arbitrary and used for a guideline only.

Glad to hear it was hard. Like I said, start with the lower end of the sets, and overtime add sets as your body adapts. Remember that in this race, the tortoise always wins.

Great job Sten. Keep hard at it!

[JBlack16]

Don't feel like the only one that can't get that squat form down, I am with ya here!