Three quick questions, protein intake of ~1g/lb. Is that every day or just days you lift?

On some supersets if I do the suggested rest between sets I'm having to drop weight every set (Ex. Oak Tree day 2 curls superset, barbell then zottmans w/ 90 sec rest). Is it better to drop the weight to stay on the rest schedule or take a longer rest and get more weight per set?

On the % of max, Do you use your max from the beginning of the program the entire month or do you increase your percentages as you get stronger throughout the month?

This post was edited on 9/18/23 at 7:11 am

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Posted by lsu777

Lake Charles

Member since Jan 2004

31776 posts

Posted on 9/18/23 at 8:01 am to JL

quote:
Three quick questions, protein intake of ~1g/lb. Is that every day or just days you lift?

everyday. we are trying to keep dietary induced thermogensis high

quote:
On some supersets if I do the suggested rest between sets I'm having to drop weight every set (Ex. Oak Tree day 2 curls superset, barbell then zottmans w/ 90 sec rest). Is it better to drop the weight to stay on the rest schedule or take a longer rest and get more weight per set?

depends on your goals. if you are just trying to just get in better shape, recomp as you will....keep rest times the same. if muscle and strength is purely the goal...rest until complete recovery

quote:

On the % of max, Do you use your max from the beginning of the program the entire month or do you increase your percentages as you get stronger throughout the month?

we take a 1rep max and take 90% of that and use it as our training max for the month

next month we simply add 10lbs to the training max for lower body lifts, 5lbs for the upper body.

about every 3 months, we test max in a program usually. usually in the form of 2-3 rep max.

see below for some guidance from Aaron.