Yes, but you didn't recommend for him to do the Max-OT program, you recommended going to failure. With the extra CNS fatigue from going to failure compromises have to be made in terms of frequency as well as volume. If the OP wants to give a try, then fine. I just don't usually recommend the Max-OT program due to the fact that it is hard on the joints and a beginner who has not developed proper technique on the compound exercises shouldn't be doing the program. For a more experienced individual who just wants to try something different for a change, doing the Max-OT program for say a month may be a good idea.
Yes, but you didn't recommend for him to do the Max-OT program, you recommended going to failure. With the extra CNS fatigue from going to failure compromises have to be made in terms of frequency as well as volume. If the OP wants to give a try, then fine. I just don't usually recommend the Max-OT program due to the fact that it is hard on the joints and a beginner who has not developed proper technique on the compound exercises shouldn't be doing the program. For a more experienced individual who just wants to try something different for a change, doing the Max-OT program for say a month may be a good idea.
SociallyChallenged
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Yeah, I'm doing the whole 13 week program. Your joints shouldn't really hurt if you're doing things correctly. The only things that hurt for me are my shoulder (dislocated it a while back) and my lower back (when I do things wrong). I've since corrected all form issues and have really minimized any joint issues. Other than going to failure, I don't really see the difference between any other strength gaining program so why would it be any harder on the joints than those? I assumed all proggies would make your joints a bit sore to some extent due to the amount of weight.
Typical newbie who doesn't know how to lift properly + weights heavy enough to hit failure between 4-6 reps = bad news. For a more experienced trainee I think the Max-OT program is great for the short term, however.
Originally posted by: Koing
Originally posted by: brownzilla786
Originally posted by: Koing
Do you do any dips?
5x5 is a solid rep scheme for bench press.
How long are you resting inbetween your sets? Recovery is a big factor in being able to get reps out.
When's the last time you had a 'recovery' week? How often are you training? If you train hard 3-4x a week you may be due a recovery week (drop the weights by about 10% and drop the last set of each exercise). The following week you come back much stronger = fresher = lift more
Koing
I have heard from others that this actually works, during the school year I can't go to the gym as often as I would like since tests/events come in the way, but during the summer Ill definitely try this.
What have you heard that works? The recovery weeks? Or the reps and sets scheme or dips?
If your not adding weight over a 2month period your doing something wrong. Unless your very advance you should be able to get at least 1kg a month at the very minimum!
Koing
the recovery weeks. My football friend told me about it but I never committed to doing it
Hmm...i have been taking 1-2 min breaks but not longer. I'll start resting a bit more between sets now
Max-OT eh?
I'm reading the PDF about it, sounds interesting. I'm going to give it a look tomorrow.
SociallyChallenged
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It's nice 'cause everything is outlined perfectly for you. Make sure to pay attention to your form though so you don't hurt anything. Also, KoolDrew is right about it being hard on the joints, but if your form is good, you'll minimize that. I'd say use the Max-OT program until for 3-4 weeks and then see if you can get into a 3x5 or 5x5.
Koing
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This is where people go wrong. They don't change reps and sets schemes or cycle about their exercises EVAR in a year....sure stick on the same 3-4month thing when you start but then switch it up every 12 weeks or so unless you have something very specific in mind.
Koing
Koing
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Originally posted by: brownzilla786
Originally posted by: Koing
Originally posted by: brownzilla786
Originally posted by: Koing
Do you do any dips?
5x5 is a solid rep scheme for bench press.
How long are you resting inbetween your sets? Recovery is a big factor in being able to get reps out.
When's the last time you had a 'recovery' week? How often are you training? If you train hard 3-4x a week you may be due a recovery week (drop the weights by about 10% and drop the last set of each exercise). The following week you come back much stronger = fresher = lift more
Koing
I have heard from others that this actually works, during the school year I can't go to the gym as often as I would like since tests/events come in the way, but during the summer Ill definitely try this.
What have you heard that works? The recovery weeks? Or the reps and sets scheme or dips?
If your not adding weight over a 2month period your doing something wrong. Unless your very advance you should be able to get at least 1kg a month at the very minimum!
Koing
the recovery weeks. My football friend told me about it but I never committed to doing it
I see. Yes definately do the recovery week or have one session a week where you go lighter, to say 70% and only do 80% of the volume per set. There are various methods of recovery in a training cycle.
Koing
Koing
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It depends on how heavy you go. If you lift heavy you WILL need more recovery then 1-2mins. And the gap between a 1 or 2minute recovery is HUGE in terms of the number of reps and sets you will be able to do and how much more you can lift with a strict 2min recovery compared toa 1min recovery.
If your not going heavy then you don't need as much rest.
Koing
There are 2 ways to increase your strength
1) Improve your neuromuscular efficiency
2) Increase your muscle cross sectional area
To achieve #1, you need to make sure you recruit the most muscle fibers, which means either benching heavy(close to 1RM), or benching fast(a lighter weight). That's the principles of max effort and dynamic effort.
To achieve #2, you need to eat more and bulk up.
1) Improve your neuromuscular efficiency
2) Increase your muscle cross sectional area
To achieve #1, you need to make sure you recruit the most muscle fibers, which means either benching heavy(close to 1RM), or benching fast(a lighter weight). That's the principles of max effort and dynamic effort.
To achieve #2, you need to eat more and bulk up.
SociallyChallenged
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I would honestly discourage the use of lifting close to your 1RM with any frequency. You will shoot the crap outta your joints. You can bench fast. I haven't read many articles on that, but I've read some places that say that can help with what I'll call "CNS strength" since I don't have a better term.
Ask any lifter who lifts heavy, and he'll probably be lifting near his 1RM as part of his training. You don't see heavy lifters lifting with only 50-60% of their 1RM as a large part of their training. That's called "bodybuilding" 
If your form is good and you aren't doing it all the time, lifting close to your 1RM(85% or more) is perfectly fine. Joints also do adapt to the stress imposed upon them.
If your form is good and you aren't doing it all the time, lifting close to your 1RM(85% or more) is perfectly fine. Joints also do adapt to the stress imposed upon them.Not necessarily. You could still bench but change what you do with the bench. Forced reps, negatives, supersets, giant sets, stripping, etc but all these requires a trusted workout partner(s). To me, if he wants to get stronger, try to get workout partners, they will help a lot.
But if that is not possible, yes, change up your routine, stay in the 4-6 rep range and don't wear yourself out warming up. I've seen too many guys get tired from their warmup reps. Warmup only until you're ready, don't count reps, then start on your muscle building reps (4-6).
SociallyChallenged
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Originally posted by: Goi
Ask any lifter who lifts heavy, and he'll probably be lifting near his 1RM as part of his training. You don't see heavy lifters lifting with only 50-60% of their 1RM as a large part of their training. That's called "bodybuilding"
Oh, I thought you meant like 90-95% of your 1RM all the time. Right, fair enough.
My friend and I go to the gym together so I always have a spotter, so you do you guys suggest doing 1 really heavy set just for 1 rep(if that is what RM means).
SociallyChallenged
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No, I really don't. You can do 85% of your 1RM like 5 times, which is good enough. Don't do a 1RM each session, no. We just mean you should be lifting fairly heavy when you're doing your sets of 5.
You shouldn't be doing singles more than a couple of times a year. Put yourself on a couple of cycles per year where you work from 10 reps to a single in 12 weeks. I did like 1 week of 5X10 reps after warmup, then two weeks at 5X8 (increasing weight each week even if its only 5 lbs), then two weeks at 4X6s then two weeks at 3X5s two weeks at 4s, a week doing 2Xtriple, a week 1Xdouble and a single. Keep a detailed log on what you did in the gym, what you did throughout the day and how you felt before hitting the gym. What you do outside the gym affects what you do inside. And again, don't burn yourself out warming up. Then take a week or two off. Make sure you work out at 100% each time and that is where what you do outside the gym will affect you. Get rid of distractions. What I also did too was as we decreased our reps, I decreased our accessory exercises. Believe me, when you're pushing 3 sets of 5s like you're supposed to, your chest shoulders and tris should be tired.
Also keep good form. Your shin should be at a 90% angle with the floor. Push with your legs, through your butt without lifting it off the bench. I liked to bench with an arch because it kept me more stable and could use my lats to drive through the lift. Keep your body tight for stability (don't squirm around the bench like a lot of people do). Try to have your friend to give you a liftoff so you can set your position. You'll find that you won't keep your position if you have to lift off by yourself. Don't forget your abs every workout. Its your great stabilizer. PM me if you like.
Also keep good form. Your shin should be at a 90% angle with the floor. Push with your legs, through your butt without lifting it off the bench. I liked to bench with an arch because it kept me more stable and could use my lats to drive through the lift. Keep your body tight for stability (don't squirm around the bench like a lot of people do). Try to have your friend to give you a liftoff so you can set your position. You'll find that you won't keep your position if you have to lift off by yourself. Don't forget your abs every workout. Its your great stabilizer. PM me if you like.
Koing
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Originally posted by: Goi
Ask any lifter who lifts heavy, and he'll probably be lifting near his 1RM as part of his training. You don't see heavy lifters lifting with only 50-60% of their 1RM as a large part of their training. That's called "bodybuilding"
Indeed.
If you don't lift heavy often you will never lift heavy period. Your 8-12RM does not correlate well to a 1RM. Your 2-3RM will correlate better to your 1RM.
It helps your CNS get use to the heavy loads. A 'rounded' schedule will have built in recovery for you to adjust.
Beginners should not go heavy. They should get reps in the 10-12rep x 3-4set rep range to aid learning the exercise and to improve motor patterns, strengthen joints and muscles. THEN they shyould go heavy by dropping the weights and upping the sets. This happens in a few cycles so they get down to heavier weights.
Koing
Koing
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Heavy would be 3reps x 4-5sets or 90% of your 1RM
If you did what you were doing that would be nearly useless. You would pratically get no work done at the gym. One single/ 1RM would be only to find out what it was. Sure do it every 12-16 weeks if your beyond a beginner to 'test' your 1RM out and base your % for the next 12-16 week training cycle off of.
If you like to lift heavy go to 6reps x 5reps or 5reps x 5sets or 4reps x 6sets! Getting to the 3reps x 6set rep range is really heavy for most people.
Irse has sound advice.
Koing
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