New rules workout question..

S

sleemie

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i'm doing the fat loss II routine and it calls for you to do three sets doing the same number of reps for each set. Obviously, by the time you get to the third set, especially doing super sets, you're not gonna have the same energy as with the first set, so should you lower the weight on the third set, or second if necessary, so that you can do the required number or reps? that might sound like an obvious question, and I know this is supposed to be "new rules" of working out, but all my previous training has you upping the weights with each consecutive set, not lowering it. I guess an alternative is to pick a weight where you're capable of doing like 4-5 reps higher than what's called for on the first set so by the time you get to the third set you should be able to eek out the required number with that same weight, but to me that seems like you'd be cutting yourself short if you're going too easy on the first set.

Also, the front squats are extremely uncomfortable. There's no way i can hold the weight in the position shown in the book, I tried it and it put a major strain on my wrists. I ended up in a wierd position I saw this other guy doing where you put your hands together in front of your chest and lift up your arms and the bar rests across your shoulders and upper arms, but even with this I felt more strain on my upper body than in my legs so my legs didn't get that great a workout cuz I couldn't raise the weight any more to make it harder on my legs because it was already difficult to hold the weight up in front.
 
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If you have been upping the weight every set previously.. using the same reps for each sets? wouldnt you then have been cutting yourself short.
 
Most equal rep routines intend for you to use a weight that is easy on the first sets and keep that same weight for all sets. If your rest periods are short enough, the subsequent sets get progressively harder, requiring you to recruit all available muscle fibers for the last reps of the last set. That way you thoroughly tire the muscle and cause the same recovery hypertrophy as if you used much heavier weights, but since you do not go to failure on each set you are less likely to injure yourself or over train. This type of routine depends on volume to stimulate growth rather than maximal loads. For many individuals this results in growth for at least some periods of time.
 
And for front squats: these take most people a lot of practice before they are able to do them with adequate load. Just keep praticing them. Maybe start your routine with 2 sets of front squat and then change to back squats, dumbell squats, stepups or some other exercise you can get a good heavy load on your quads with. Also, remember front squats should be done ATG (at the ground) to get the most quad stimulation with the least weight. You might also try raising your heels with a board to make front squats more comfortable.
 
sleemie said:
I used to do the traditional 12-10-8 or 10-8-6 routine where you lower the reps and up the weight each set.
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well since you were doing a pyramid, ofcource you were adding weight, you were dropping reps.

I dont know how Alwyn wants you to do it though.. i dont have the book..

www.jpfitness.com on the forum there, theres a section for the book, i think Alwyn himself sometimes drops by there
 
sleemie said:
i'm doing the fat loss II routine and it calls for you to do three sets doing the same number of reps for each set. Obviously, by the time you get to the third set, especially doing super sets, you're not gonna have the same energy as with the first set, so should you lower the weight on the third set, or second if necessary, so that you can do the required number or reps? that might sound like an obvious question, and I know this is supposed to be "new rules" of working out, but all my previous training has you upping the weights with each consecutive set, not lowering it. I guess an alternative is to pick a weight where you're capable of doing like 4-5 reps higher than what's called for on the first set so by the time you get to the third set you should be able to eek out the required number with that same weight, but to me that seems like you'd be cutting yourself short if you're going too easy on the first set.
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The idea is to complete all reps for all sets. If you need, lower the weight.

Also, the front squats are extremely uncomfortable. There's no way i can hold the weight in the position shown in the book, I tried it and it put a major strain on my wrists. I ended up in a wierd position I saw this other guy doing where you put your hands together in front of your chest and lift up your arms and the bar rests across your shoulders and upper arms, but even with this I felt more strain on my upper body than in my legs so my legs didn't get that great a workout cuz I couldn't raise the weight any more to make it harder on my legs because it was already difficult to hold the weight up in front.
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Have you tried cross armed form?

Also, here's a thread with stretches you can try:

trying to get flexibility for front squat/clean - JP Fitness Forums
 
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