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Post by Deleted on Jan 6, 2013 12:09:15 GMT -5
I don't really use percenatages in my training. I use the word "percentage" to better communicate with people who do. I'm pretty lazy so crunching numbers seems like a hassle. I use a simple set of reps and max(1rm). My formula is a "if and then" . Asian math lol So let's start with the chart. If I can 1x355 then my max is 355. Yeah If I can 2x345 then I can rep 1x355 "if" Rep x weight "then" rep x weight. Formula for the chart If 1x355 then max=355 If 2x345 then 1x355 If 3x335 then 2x345 If 4x325 then 3x335 Yeah it's just a 10 increments for every rep. This chart should be used on main strength lifts and by day only. If your using the sames numbers each week then your not gaining strength. Example 1st week day 1 - you bench 3x345 2nd week day 2 - you bench 3x345 You done the same rep and weight. No indication of strength gains. Example 2 1st week day 1 - you bench 3x345 2nd week day 2 - you bench 2x355 Still using the numbers from the same max chart. No strength gains
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Post by osu122975 on Jan 6, 2013 18:19:31 GMT -5
percentages are nice for beginners.
after a couple years, you begin to know the weights rather than the percentages.
i had a short thread about this a bit ago in the training section on stopping w/ all the programming and i believe it hit on using percentages.
honestly, lifters should just focus on moving weight and getting stronger and not focusing on percentages - especially in the offseason - if there is such a thing.
i only ever used percentages on 531 and only for the last set.
i think a lot of lifters would benefit from doing Doug Hepburn's strength method. You only move up in weight once a month. It's all about putting in the work.
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Post by dbunch on Jan 6, 2013 20:31:57 GMT -5
Call it what you will but we all use percentages some people calculate them and some people wing them but we all use percentages. I don’t see any problem calculating them out for any one at any level. I guess I agree with you as far as an advanced lifter is better equipped to tweak each individual workout but to say percentages will hinder and advance lifter is just a little silly.
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Post by Ryan on Jan 6, 2013 20:55:27 GMT -5
Call it what you will but we all use percentages some people calculate them and some people wing them but we all use percentages. I don’t see any problem calculating them out for any one at any level. I guess I agree with you as far as an advanced lifter is better equipped to tweak each individual workout but to say percentages will hinder and advance lifter is just a little silly. I'll second this. There's really never a time when using math is bad. Easier to improve at something when all the steps along the way are measured.
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Post by Deleted on Jan 6, 2013 22:59:26 GMT -5
its not a big deal if you use percentages. my chart that i use is math >.< its also flexible.
im just saying using percentages can put you off, since its fixed and not flexible.
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Post by dbunch on Jan 8, 2013 8:59:46 GMT -5
I think it more a question of junk in, Junk out. I “try” to be very honest when I estimate my ORMs. It’s my opinion that people either greatly overrate or under rate (mostly overrate) how much their ORM actually is. Also I don’t think people re-evaluate what they are doing often enough. I have a rule of thumb that if I can do more than 10 reps for upper and 5 reps for lower on my last set of my heavy day the weight for my calculation is to low and needs to be reset. I use the 531 for the core of my workout and build from that. My percentages are just the foundation on which I build my training sessions. I know I will do 3 warm up sets and 3 working sets and I know what the weights will be and how many reps I will do (even on the last, All out set) when I walk into the gym believe this saves me a vast amount of time.
I can only speak to my experience but I find that doing the math keeps me grounded and on course. I am a big believer in having a game plan. Plan, execute, evaluate, and adjust.
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Post by chancey on May 23, 2013 19:01:58 GMT -5
Spot on D. Just cuz you benched 425 once 2 years ago doesn't make that your current max. It does nothing but set unrealistic goals and sets you up for failure.
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Post by chancey on May 23, 2013 19:04:54 GMT -5
I find rep schemes are very telling of course proper rest changes things greatly.
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Post by osu122975 on May 25, 2013 13:54:52 GMT -5
If you're always looking to break some sort of PR everytime you train, then percentages become useless. If you have enough rep variety and/or variation of main lift, you won't really need them. Old school training got a lot of guys broken down and beat up. Yea, they moved some weight, but the larger percentage of them are not even lifting anymore. Lots of reps in the main lifts take their toll on the body. Better off keeping away from heavy multi-rep sets and stick w/ heavy singles and bodybuilding training. After all - powerlifting competition is ALL about the single rep. Why wouldn't we practice that more often?
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