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sms151t
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re: Going back into gym for first time in a year
No sir, I am in NWA


sms151t
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Member since Aug 2009
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re: Going back into gym for first time in a year
Upped the weight tonight on bicep chest workout. My question is if I struggled with set 4 I’m am at correct weight or should I go back down some? Really struggled with 3rd set of increase and did 4th set same weight as 3rd.


GeorgeTheGreek
Michigan State Fan
Sparta, Greece
Member since Mar 2008
59733 posts

re: Going back into gym for first time in a year
One strategy is to look at it more as total volume of weight moved.

So week one you did 5x5 @ 20lbs ... total volume was 500lbs.

The next week you wanted to go up 5 lbs every set. However, you tired out and could only do it for the first three sets and then had to drop back down to 20 lbs.

So it looked like this: 3x5 @ 25lbs, 2x5 @ 20 lbs

Total volume: 575 lbs

You still progressed.

When you start to not be able to do anymore than you could do the previous week then there’s a few different things you can try. But for now, IMO, worry about total volume. Others may feel differently but that’s just me.


sms151t
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re: Going back into gym for first time in a year
What exactly does a Pyramid set do as opposed to Drop sets or progression sets?


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G The Tiger Fan
LSU Fan
Member since Apr 2015
73406 posts

re: Going back into gym for first time in a year
I usually only do three sets of five at my heaviest but if you want to do five sets of five, you may try to lower the weight and do more sets to make sure you are still doing more volume. I've also been doing more drop sets. Also trying to concentrate on things like going slow on the deceleration or holding and squeezing for a second or two at the top of each rep.
This post was edited on 11/15 at 3:07 pm


sms151t
SMU Fan
Polos, Porsches, Ponies..PROBATION
Member since Aug 2009
118036 posts
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re: Going back into gym for first time in a year
I have done drops but I am just seeing what a pyramid 12-10-8-6 would accomplish. I have never done them, so thought it would increase volume and possibly raise endurance and maybe hypertrophy. I am not educated on this and online explanations are confusing to me.


G The Tiger Fan
LSU Fan
Member since Apr 2015
73406 posts

re: Going back into gym for first time in a year
I've never done pyramids so I can't help you. I may look into them and I'll adopt them if they seem helpful.
This post was edited on 11/16 at 6:43 pm


sms151t
SMU Fan
Polos, Porsches, Ponies..PROBATION
Member since Aug 2009
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re: Going back into gym for first time in a year
Leg day

Whoever invented leg day was a glutton for punishment


sms151t
SMU Fan
Polos, Porsches, Ponies..PROBATION
Member since Aug 2009
118036 posts
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re: Going back into gym for first time in a year
Fought through another demon. Did shoulder/tri work today and the positive was no fear.

I need to find an app that is good to track workouts with reps sets that can also give me some simplicity


I did hurt on tri work I tried to do a press down that was too heavy but did some reps at the weight. Right now I’m between weights options


sms151t
SMU Fan
Polos, Porsches, Ponies..PROBATION
Member since Aug 2009
118036 posts
 Online 

re: Going back into gym for first time in a year
Taking week off due to holiday and other obligations. But the 4 weeks until Christmas will be go big


GeorgeTheGreek
Michigan State Fan
Sparta, Greece
Member since Mar 2008
59733 posts

re: Going back into gym for first time in a year
quote:

Taking week off due to holiday




sms151t
SMU Fan
Polos, Porsches, Ponies..PROBATION
Member since Aug 2009
118036 posts
 Online 

re: Going back into gym for first time in a year
As much as I want to I just do not have the time as my schedule is just reworked this week


sms151t
SMU Fan
Polos, Porsches, Ponies..PROBATION
Member since Aug 2009
118036 posts
 Online 

re: Going back into gym for first time in a year
I think I got my regular workout i9n today from bringing in all these groceries for the school's free meal, our family meal, and taking some families groceries. So who knows if I should count it, but arms back and legs done
This post was edited on 11/25 at 10:21 pm


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