f********3 发帖数: 16 | 1 sorry, used public pc, can't type Chinese.
but just wondering, when i use seated lat pull down, with the widest grip,
warming up from 10@90lb, then, 3X10@100lb, then 3X8@110, last 3X8@120lb,
does that sound reasonable?
holding the widest part of the bar is kinda hard for my short arm though. so
, my fingers feel weak byt the end. | m*******r 发帖数: 13263 | 2 very strong!
so
【在 f********3 的大作中提到】 : sorry, used public pc, can't type Chinese. : but just wondering, when i use seated lat pull down, with the widest grip, : warming up from 10@90lb, then, 3X10@100lb, then 3X8@110, last 3X8@120lb, : does that sound reasonable? : holding the widest part of the bar is kinda hard for my short arm though. so : , my fingers feel weak byt the end.
| h****8 发帖数: 599 | 3 in my opinion, the volume may be too high. usually people do at most 4 or 5
sets for one exercise. 3 sets each exercise is more common. you can do three
exercises, 3sets each. It would be better than doing 9 sets in one exercise
.
Besides, I don't see the point of doing the first 6 sets. If you can still
do 120lb 3*8 at last, I bet you can do 130lb 3*8 at the beginning.
If you insist on doing high volume, here is an advanced training technique
called 'reverse V', it is like this:
90lb 1*10, 110l
【在 f********3 的大作中提到】 : sorry, used public pc, can't type Chinese. : but just wondering, when i use seated lat pull down, with the widest grip, : warming up from 10@90lb, then, 3X10@100lb, then 3X8@110, last 3X8@120lb, : does that sound reasonable? : holding the widest part of the bar is kinda hard for my short arm though. so : , my fingers feel weak byt the end.
| f********3 发帖数: 16 | 4 doing 90lb is like warmup. i remember Yige said, we should do warmups, right
? i just don't how much warmup should be. 120lb is the most i can do so far,
never ever try 130lb. my understanding for weights is, doing most of work
on your maxium weight, right? so, i do relatively more for 110lb and 120lb.
doing 90 and 100 just as warmup.
5
three
exercise
【在 h****8 的大作中提到】 : in my opinion, the volume may be too high. usually people do at most 4 or 5 : sets for one exercise. 3 sets each exercise is more common. you can do three : exercises, 3sets each. It would be better than doing 9 sets in one exercise : . : Besides, I don't see the point of doing the first 6 sets. If you can still : do 120lb 3*8 at last, I bet you can do 130lb 3*8 at the beginning. : If you insist on doing high volume, here is an advanced training technique : called 'reverse V', it is like this: : 90lb 1*10, 110l
| m*******r 发帖数: 13263 | 5 then you must have very good stamina, doing max for 3x8 after so many warm
up sets. I guess as hhxk said, you could try some variations if you have so
much energy.
right
far,
.
【在 f********3 的大作中提到】 : doing 90lb is like warmup. i remember Yige said, we should do warmups, right : ? i just don't how much warmup should be. 120lb is the most i can do so far, : never ever try 130lb. my understanding for weights is, doing most of work : on your maxium weight, right? so, i do relatively more for 110lb and 120lb. : doing 90 and 100 just as warmup. : : 5 : three : exercise
| h****8 发帖数: 599 | 6 yes we should do warming up. however warming up is just warming up, dont do
so much that it will affect your workout later on.
it seems u doing 6 sets of warming up, 3 for90 ,3 for 100. I dont see why
that is necessary. I think it would be enough if u do 1 set for both 90 and
100.
You mentioned 'maximum weight'. Yes, we should use the maximum weight for a
certain target rep. In your case, if your target rep is 8, I suggest you try
130lb,coz I think you can
right
far,
.
【在 f********3 的大作中提到】 : doing 90lb is like warmup. i remember Yige said, we should do warmups, right : ? i just don't how much warmup should be. 120lb is the most i can do so far, : never ever try 130lb. my understanding for weights is, doing most of work : on your maxium weight, right? so, i do relatively more for 110lb and 120lb. : doing 90 and 100 just as warmup. : : 5 : three : exercise
| H****i 发帖数: 728 | 7 agree again
10@90lb, then, 3X10@100lb, then 3X8@110, last 3X8@120lb,
前面6个set都是warm up
甚至9包括110lb也是warm up
warm up你估计都消耗了大量的能量了
后面最后3sets 达到的效果就大打折扣了
warm up的作用是两个,
一是拉伸肌肉,让肌肉充血
二是逐渐build up重量,过渡到你的target max weight
所以过多的warm up基本上会起到不好的效果
如果我是你
我会做10-12 reps 70 lb
10 reps 100 lb
3 reps 120 lb
3sets 8 reps 130lb
do
and
a
try
【在 h****8 的大作中提到】 : yes we should do warming up. however warming up is just warming up, dont do : so much that it will affect your workout later on. : it seems u doing 6 sets of warming up, 3 for90 ,3 for 100. I dont see why : that is necessary. I think it would be enough if u do 1 set for both 90 and : 100. : You mentioned 'maximum weight'. Yes, we should use the maximum weight for a : certain target rep. In your case, if your target rep is 8, I suggest you try : 130lb,coz I think you can : : right
| f********3 发帖数: 16 | 8 Thanks all! i gotcha! Ok, i'll reduce some for warmup, and try 130lb. not
sure i can do 8, but i'll try 6 reps. | m*******r 发帖数: 13263 | 9 Yes you can!
【在 f********3 的大作中提到】 : Thanks all! i gotcha! Ok, i'll reduce some for warmup, and try 130lb. not : sure i can do 8, but i'll try 6 reps.
| S*********g 发帖数: 2347 | 10 力量很好。手指的感觉我认为是正常的
so
【在 f********3 的大作中提到】 : sorry, used public pc, can't type Chinese. : but just wondering, when i use seated lat pull down, with the widest grip, : warming up from 10@90lb, then, 3X10@100lb, then 3X8@110, last 3X8@120lb, : does that sound reasonable? : holding the widest part of the bar is kinda hard for my short arm though. so : , my fingers feel weak byt the end.
| f********3 发帖数: 16 | 11 看来还是要多上来问问,要不然可能一辈子都在90,100,110,120上repeat.
今天从100做了10reps,then,120lb, 8X3, then, 130lb, 6X3。不过,做到最后,手
指都觉得勾不住了,那个bar好像随时都有要弹回去的感觉。回来一看,哈飞说120的做
3个,我记错了,以为是3组了。 | m*******r 发帖数: 13263 | 12 wow, very strong. you can move to 145lbs now. Curious, how many pull-ups can
you do?
【在 f********3 的大作中提到】 : 看来还是要多上来问问,要不然可能一辈子都在90,100,110,120上repeat. : 今天从100做了10reps,then,120lb, 8X3, then, 130lb, 6X3。不过,做到最后,手 : 指都觉得勾不住了,那个bar好像随时都有要弹回去的感觉。回来一看,哈飞说120的做 : 3个,我记错了,以为是3组了。
|
|