adaption - question

K

Karky

2
ive read that i should adapt my muscles before an exersice. say i want to do squats with 3x3.
with 3 reps per set lets say i do 100kg (just to use easy numbers :p)
but i should adapt my muscles first, starting with light weights. maybe just 40 kg and then adding until im at 100kg.
question is. is that right?
should i start low, then add bit my bit until im at 100 kg, THEN do 3 sets of 3 reps with that?
how many reps should i do with each of the adaption weights, at lets say 40, 60, 80...?
 
Sounds like you are talking about warm-ups?If so, what I have found works best for me is to keep the volume low on warm-ups (no point in tiring yourself out before the actual work sets).You are basically trying to prepare your mind and your muscles and at the same time, get into the "groove" of the exercise.For most exercises, I would hit 2-3 sets of 3-5 reps with progressively heavier weights.

As an example, if I was preparing to back squat 315 for triples (3's), I would do 3 reps at 135, 225 and 275 for a warm-up before loading up 315.

Just keep in mind that warming up is an individual matter.Some people respond better to more reps or more sets.Experiment with it and see where you come out.
 
It's depend about you, what way is the best for you to reach the best power in squat. I do something like that 100kg(8 reps),140(8 reps),180(8reps),220(8reps) ,240(8reps) ,260 (8 reps) 280 than 300 kg some reps but it is my training I feel that my power and weight is rising. In fact is a lot of way to do squat and warm up. Main idea is start on low weights to warm up and finish on the biggest weight. Lots of people after all do 1,2 or 3 sets on lower weight to better pump legs.
 
yeah i get what you're saying, I usually warm up with higher reps and work my way up to lower reps, like on squats i'll do 8, 8, 5, 4, 3 or something similar the only reason i do that is to get the feel of it first and get my body in the right swing of motion
 
It's called Nueromuscular Adaptation... happens usually every 4-6 weeks (But depends on the person and situation)... Usually what you do is start with lower weights, more reps, and then as you go, change that around to higher weights, less repss... and then once you plateau with like the 3x3, then you just start over again, BUT your weights should be different each 'cycle'....

Example...

Weeks 1-4 : 2 sets of 20 reps w/ 30 second rest @ 100lbs
Weeks 5-8: 3 sets of 15 reps w/ 45 second rest @ 110lbs
Weeks 10-13: 3 sets of 10, 8, 6 reps w/ 60 second rest @ 120lbs
Weeks 14-16: 4 sets of 6-8 reps w/ 90 second rest @ 130lbs

REPEAT BUT LOOK AT THE WEIGHTS

Weeks 1-4 : 2 sets of 20 reps w/ 30 second rest @ 115lbs
Weeks 5-8: 3 sets of 15 reps w/ 45 second rest @ 130lbs
Weeks 10-13: 3 sets of 10, 8, 6 reps w/ 60 second rest @ 140lbs
Weeks 14-16: 4 sets of 6-8 reps w/ 90 second rest @ 155lbs
 
the warm up thing.. im in the rep range of 3-6 for strenght.
but when im done with the warm up, should i then do 3 sets of 3 reps on the "goal" weight?

lets i squat like this.
5 reps of 50kg
5 reps of 80kg
5 reps of 100kg
5 reps of 120kg

Then done warming up, over to the real exersice
3 reps of 140 x 3 sets

and though i did alot of reps alltogether as warm up, would the volume for that exersice still just be the 3x3 that i did as the ACTUAL workout?

would that be the way to do it?
and about the numbers, i just put something inn, thats not exactly how i squat.
 
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