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Rep range/ 1rm test/ etc.

iRnLady Posts: 89 Joined: 2004/11/17	2005/01/27, 03:04 PM I have tried to research on this site regarding a couple of things I'm unclear on and am hoping I can get some help. Sorry if I'm beating a dead horse... 1) I'm trying to gain mass and work out 3 days a week; Monday: Chest, bi's Wednesday: Shoulder's, tri's Friday: Back, legs, forearms I usually do 3-4 exercises per body part and am wondering if staying in the 8,6,4,2 rep range per exercise is sufficient for gaining mass. 2) To warm up, for example before I go 8,6,4,2 on a military press, could I just do 15-20 "light" presses? And is that the right way to warm up before going heavy on any exercise? 3)And when do I test my 1rm? For example, my chest day is Monday and off days are the weekends. Should I test it on an off day? I appreciate all the help!
WAnglais1 Posts: 329 Joined: 2003/10/23	2005/01/27, 05:59 PM Hey, bb1fit just covered this here http://www.freetrainers.com/FT/jsp/pro/Message.jsp?f_ix=5&t_ix=2074 Good, informative post. -------------- Actual size
iRnLady Posts: 89 Joined: 2004/11/17	2005/01/27, 07:37 PM The link doesn't work; it won't let me get past the freetrainers.com sign on screen. Can you just tell me what to type in the Search fitBuddy window? Thanks!
howdiekat Posts: 1,345 Joined: 2003/05/22	2005/01/27, 07:55 PM the post is called 'identifying your goals' and it's in the beginners to weight training - fitness forum. i think the link won't work for you because it's coming from a professional member and we have a different path than non-pro members. hope that helps :) -------------- i wish you ill, ice-t. margarine is a liar who announces, "i am butter!"
WAnglais1 Posts: 329 Joined: 2003/10/23	2005/01/28, 12:47 PM D'oh! Sorry.
iRnLady Posts: 89 Joined: 2004/11/17	2005/01/28, 02:55 PM I love the post, but am still confused. When should I test my 1rpm when it is time to? On an off day? Thanks!
bb1fit Posts: 11,105 Joined: 2001/06/30	2005/01/28, 03:26 PM When you are fresh....do a couple light warmup sets, and then go for it. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
iRnLady Posts: 89 Joined: 2004/11/17	2005/01/28, 03:48 PM Hey bb1fit, Thanks a lot. I read your post regarding a back work out and feel like it would be the route for me to go. Is the routine I have in mind okay? I just started working out my back and haven't incorporated a "foundation" to follow yet... Friday's: -Lat pull downs {to the front} (4 sets) -bent-over barbell rows (4 sets) -close-grip pull downs (4 sets) -seated row machine (4 sets) -*some machine working the lower back* (4 sets) ** I'm looking to add mass and have a wider back Your evaluation and recommnedation(s) are greatly appreciated!
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/01/29, 09:00 PM Anything that will "pull" you up, or pull things down to you.....from above will help widen your back...the best is the pull up.....followed my lat pull downs then close grip pulls downs. any row with thicken your back.IF i was really wanted to get my "wings" bigger....I'd do more than 4 sets of a pull up or pull down, maybe 5 sets.....8 to 10 sets each, with a good long stretch at bottom. Then followed by a excercise or so of rows.......and finish it off with some pull overs or somthing...to re stretch everything out -------------- My drinking squad, has a cheerleading problem!!
FightOnState Posts: 21 Joined: 2004/12/09	2005/02/01, 10:26 AM Be careful when you are testing your 1RM. A lot of people get hurt doing this because they try to put up more weight than they can and use poor form -- all for bragging rights. 1RM really isn't even that important, it's usually just something people like to know. I would actually recommend using one of the many 1RM calculators available on the internet. They are much safer and pretty darn accurate!
iRnLady Posts: 89 Joined: 2004/11/17	2005/02/01, 05:32 PM Thanks FightOnState... it makes sense that some people would get hurt trying to "overdo" it. Thanks also bigandrew... so 5 sets of lat pull downs? Should I pyramid with them (ie; 10, 8, 6, 4, 2)? Does that apply to everthing? Also, are close-grip pull downs good to follow up after the lat pull downs? here's the order I've been following the past two weeks: 1) Lat pull downs 2) Bent-over rows 3) close-grip pull downs 4) Seated row-machine 5) *machine that works lower back