One rep max

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Permalink Reply by JBF Mentor Tom Mortensen on February 16, 2012 at 3:03pm

Yes, the 55% rule is just to give you a starting point, if you have never lifted a dumbbell before. The practical approach you suggest will work just fine. But do try and challenge yourself a bit and progress on either the weight lifted or reps done. You will soon discover your own limits, but also try and keep proper form for all reps. Let the rep where form suffers be the indicator to stop.

 

Great stuff keep it up!

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Permalink Reply by Terry Davis on February 27, 2012 at 7:13am

Hey Tom...

I'm just now seeing your response to my question.  Thanks!  One other thing I need to add...While I realize progression is crucial to the workout, can I look at using the same weight for an exercise (ex: today I did chest & back with bands - 60lbs each hand - 120lbs total) for a couple weeks then add more resistance?  I almost think if I start at one weight, then increase by a few pounds next week, I may not be able to even complete 5 full reps in the power phase let alone 10 in the power phase to start.

Hope I've not not confused you with my question.  I wasn't really sure how to clearly explain it without going into added detail.

I'm struggling to stay consistent, and maybe with doing two workouts back-to-back in the morning will help cut down on distractions.  I've got a month or so to get ready for softball (gotta hit at the batting cage, too), so I want make sure I'm ready to go.

Thanks for the help!

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Permalink Reply by JBF Mentor Tom Mortensen on February 27, 2012 at 11:02am

Hi Terry,

Yes, you can progress with weight increases at a pace that suits you. General recommendations are not to increase more than approx. 5% per week. 2-3 weeks between each increase will be fine, or even longer. As long as you progess, you'll be fine. When you find you can no longer increase in a certain exercise, try an alternative exercise, which will target your muscles in a different way.

 

Keep it up, after a while exercise becomes an addiction and not exercising will not be an option for you!

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Permalink Reply by JBF Coach Sarah on March 15, 2012 at 3:22am

Having, for stupid, procrastinating reasons, laid low gym wise since December (started with a car crash that made me more sore than a good workout, and I somehow didn't get back in the gym ... stupid!), going back last week I just picked a weight about 30% lower than I used in November. I know I'll progress back up from that weight fast enough, but just to ease back and get an idea of where I stand, it was a good move.

One funny thing of course, using 7MM - and I'm doing the 14 minute version! - is the looks and comments I get :) "changed your mind?" "are you late for work?" "been here too long have you?" love it.

Realized yesterday I have exactly 6 months to get back in the shape I want to be - perfectly feasible.

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