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Re: Need help with back to basics...
if you're like most people who actually decide to train DC the RIGHT way, you'll have to read that probably 3-4 times to actually grasp it. i know i did, and still do from time to time.
9-15 or 11-15 as you mentioned refers to a grand total of reps. each exercise consists of 3 mini sets, if you will. its one big rest paused (RP) set. lets say you're properly warmed up and you're doing incline bb bench. you've warmed up to your work set, and we'll just say you're work set is 225lbs. here's how you'll go about it.
first set - 225x8 (you fail at 8, just short of breaking good form) rack the weight, sit up and take 10-15 deep breaths, should take about 20 seconds or so.
2nd set - 225x4 (again, to failure) rack and breathe again same as above
3rd set - 225x2 now, that bodypart is done. you've done 225x14, so the next time you come around to incline bb, you'll put on 10lbs and do 235 and you'll more than likely end up at about 235x5x3x1 for a total of 9 reps (the low end of the scale). then next time you come around, if you're feeling up to it, just put on 5lbs and try to beat last times reps, or if you're really in the zone and feeling it, put on 10lbs. the goal is to beat previous reps and/or weight. that's why keeping a log book is so important, unless you're some sort of savant, there's NO way you can remember all your sets/reps/exercises.
hope that was clear as mud,lol
Originally posted by DJDIGGLER
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9-15 or 11-15 as you mentioned refers to a grand total of reps. each exercise consists of 3 mini sets, if you will. its one big rest paused (RP) set. lets say you're properly warmed up and you're doing incline bb bench. you've warmed up to your work set, and we'll just say you're work set is 225lbs. here's how you'll go about it.
first set - 225x8 (you fail at 8, just short of breaking good form) rack the weight, sit up and take 10-15 deep breaths, should take about 20 seconds or so.
2nd set - 225x4 (again, to failure) rack and breathe again same as above
3rd set - 225x2 now, that bodypart is done. you've done 225x14, so the next time you come around to incline bb, you'll put on 10lbs and do 235 and you'll more than likely end up at about 235x5x3x1 for a total of 9 reps (the low end of the scale). then next time you come around, if you're feeling up to it, just put on 5lbs and try to beat last times reps, or if you're really in the zone and feeling it, put on 10lbs. the goal is to beat previous reps and/or weight. that's why keeping a log book is so important, unless you're some sort of savant, there's NO way you can remember all your sets/reps/exercises.
hope that was clear as mud,lol
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