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  1. #51
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    I don't want to calculate my 1RM.
    Doing so with trying to figure the FT/ST is circular.

    So can someone tell me how to figure my max as I have asked so many times???
    The question is simple - how long do I wait in between 1RM attempts?
    Examples of answers would be "1 minute" "5 minutes" "15 minutes" etc.

  2. #52
    Frequent Poster kingaustin's Avatar
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    I seem to be slow twitch dominant in most of my body...what does that mean for my strength training?
    Side effects may include; weight gain, increased appetite, increased sex appeal, huge arms, massive strength, XXL t-shirts, self confidence, low fat diet, sexy pectorals, sheer ballsiness, and penile growth. If muscle growth persists for more then four hours, consult a mirror.

  3. #53
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by Brak View Post
    Ummmmmmmm............. "as a teenager" "until you become an adult" LMAO!

    Even though I'm usually pleased when people are tricked by my boyish good looks, you never seen me before - so I know that ain't the case.
    I have no idea where in the world you ever got the idea that I'm a teenager!
    I happen to be 33 years old (is that adult enough??)!!!
    mmmmmmm !!!!!! Let me think...might it be that your profile says that you are <20, maybe thats the reason, or didnt you have the brain to know what the numbers are for.

    Quote Originally Posted by Brak View Post
    So let me ask the same question again for the third time!
    What is the procedure to determine my 1RM?
    Once I do my first attempt, how long do I wait before I do my second attempt?

    So an answer like: "After your first 1RM attempt wait X minutes and then do your second attempt" or "wait X minutes in between each attempt" or "if you fail the first attempt wait X minutes before doing you second attempt at a lighter weight, if you successfully lift your first attempt wait X minutes before doing your second attempt at a higher weight" is what I am looking for.

    Thanks in advance.
    Answering questions in your tone is not going to get you any answers, and will only put the backs up of the experienced people on this forum..
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  4. #54
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by Brak View Post
    I don't want to calculate my 1RM.
    Doing so with trying to figure the FT/ST is circular.

    So can someone tell me how to figure my max as I have asked so many times???
    The question is simple - how long do I wait in between 1RM attempts?
    Examples of answers would be "1 minute" "5 minutes" "15 minutes" etc.
    Am I missing the point here, at the top you have put "I dont want to calculate my 1RM", and then you have posted "so can someone tell me how to figure my max as I have asked so many times"?????
    Doug

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  5. #55
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    Quote Originally Posted by Doug View Post
    Am I missing the point here, at the top you have put "I dont want to calculate my 1RM", and then you have posted "so can someone tell me how to figure my max as I have asked so many times"?????
    Yeah I am with Doug here, i really don't know what you want. Maybe I'm misunderstanding your point mate.
    Last edited by oakbark; 05-29-2008 at 06:42 PM.

  6. #56
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    I have no clue as to why my profile says under 20. When I signed up I put my right age in. I guess I need to go and fix it.

    I'm sorry for my tone, I am just getting frustrated that the answers I am getting are not answers to my question. I'm sorry that my question isn't clear. Let me try to ask it again:

    I want to figure out (not calculate) my 1RM by actually lifting it.
    So for example, lets say that I guess that my 1RM is around 250......
    So I go and try to lift 250 one time. Now after that attempt, I want to know how long I need to wait/rest before trying a different weight amount.
    So if I fail getting the 250, I would then try 240 - but how long do I wait/rest before I do so. Or if I succeed, I would then try 260 - but how long do I wait/rest before I do so.

    All I want to know is how long to wait/rest in between my 1RM attempts.

    Again, sorry if I wasn't clear on my many attempts to ask this question, and sorry for get frustrated that my question wasn't being understood.

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    I figured why my profile says <20.

    In your profile setting in the second box it has you enter you date of birth - which I had done.

    But then under that there is another box for "additional information" which I had ignored. In that box they have a selection for your age which defaults to <20.

    Kind of weird that they have two entries for your age. You would think your date of birth would be enough.

  8. #58
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    Wait two - three minutes depending on what your body needs.

  9. #59
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by Brak View Post
    I have no clue as to why my profile says under 20. When I signed up I put my right age in. I guess I need to go and fix it.

    I'm sorry for my tone, I am just getting frustrated that the answers I am getting are not answers to my question. I'm sorry that my question isn't clear. Let me try to ask it again:

    I want to figure out (not calculate) my 1RM by actually lifting it.
    So for example, lets say that I guess that my 1RM is around 250......
    So I go and try to lift 250 one time. Now after that attempt, I want to know how long I need to wait/rest before trying a different weight amount.
    So if I fail getting the 250, I would then try 240 - but how long do I wait/rest before I do so. Or if I succeed, I would then try 260 - but how long do I wait/rest before I do so.

    All I want to know is how long to wait/rest in between my 1RM attempts.

    Again, sorry if I wasn't clear on my many attempts to ask this question, and sorry for get frustrated that my question wasn't being understood.
    You must first thoroughly warm up the muscle group that you are attempting the 1RM on including stretches. rest two minutes between each warm up set.

    Always use a spotter....

    Normally the way to attempt the 1RM is that you should reach your 1RM in four to five sets. So you would do 1 rep at 85%, 1 rep at 90%, 1 rep at 95% then wait 5 minutes and 1 rep at your 1RM
    Doug

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  10. #60
    Just joined M&S Cjd21's Avatar
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    rep +
    age-15
    weight-128
    height-5'4

  11. #61
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    Question

    Determine your one repetition maximum (1RM) on an exercise
    Rest for 15 minutes
    Perform as many repetitions as possible with 80% of your 1RM
    Analysis:

    Dont get the 80% of 1RM :S ?

  12. #62
    Frequent Poster stonerocks21's Avatar
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    Luckily, I'm FT dominant! This was a great post! Thanks a lot!

  13. #63
    Coming Up The Ranks Miles's Avatar
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    is it 100% confirmed that you can actually change your FT and ST ratios?
    I thought it was just your genetic build that determines this from birth?

  14. #64
    Coming Up The Ranks Miles's Avatar
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    I read this thread last week and when i was at the library i borrowed a book on it and read about it. And this is not true, there is no workout you can do to change the ratio of FT and ST

    There are Type 1 mucles (FT) and Type 2 (ST)

    The only thing you can change is the type of slow twitchers you have,
    and it goes from type 2 A to type to B, sorry i forget what the difference is
    between A and B slow twitcher's

  15. #65
    Coming Up The Ranks Miles's Avatar
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    sorry i had most of that information backwards but read the link that sahmed62 posted, its really helpful and well written

  16. #66
    Just joined M&S kvsweatt's Avatar
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    Question now what?

    OK, so I did the test on a few muscle groups. Let's say I'm ST and my 1RM was 50#. I know I'm supposed to do light weight w/more reps but how light do I go? remove 5#? 10#? ... please help!
    Last edited by kvsweatt; 03-22-2009 at 06:56 PM.

  17. #67
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    first post, i started working out almost 2 months ago, i used to lift alot years ago and im going to get into it again sick of looking flabby.

    anyhow, 1 rep max 215 so 80% is 172, i could only get 170 or 175 so i picked 170 for the test, i did it 9 times.

    therefore im pretty slow twitch oriented?

    this is for flat bench press. anyway my workout thus far has been pretty low volume high intensity and so far its sucked, for instance my bench workout atm is the following:

    flat bench 10 reps at 165, 8 reps at 175, 5 reps at 185

    then 3 sets of incline dumbells 50lb each 10 reps

    then 3 sets of flys with only 20lb dumbells 10 reps

    thing is for flat bench i cant ever hit my target for the last 2 sets

    the other day i did the first 10 easy, then 6 at 175, and then only 2 at 185.

    does this seem consistent with a slow twitch muscle type?

    its not really a big deal bc im doing fine on the rest of my lifts and ive shown some progress, but should i make some adjustments for more volume or just stick with them as is?

  18. #68
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    Thumbs up All the best...

    Hi witty....I dont think u should decrease ur weight so that u can get more reps even if u r ST...use the same weights or heavier weights...and make sure u have someone to spot u...that way u can make those 8 reps into 10 reps thus making the muscle work harder...more of what we call forced reps ...try that for 3 weeks.

    whatever ur muscle fibre type maybe...u gotta constantly increase the weights if u r bulking up....i guess our senior members will agree on that one..
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  19. #69
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    very very interesting, will have to bookmark this. figuring out exactly what works for your own body is half the fight if you ask me.


  20. #70
    Coming Up The Ranks quim's Avatar
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    one very informative thread....quick question though, i see mostl all are saying what you bench for your 1RM, can you do the test wuth curls?? nd thus if your either FT/ST in your arms, will this be the same for your chest and back??? or do you really have to do each body part to figure it out??.....just cant get to a gym at moment but can curl at home
    WORK HARD, TRAIN HARD AND ALWAYS HAVE FUN

  21. #71
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by quim View Post
    one very informative thread....quick question though, i see mostl all are saying what you bench for your 1RM, can you do the test wuth curls?? nd thus if your either FT/ST in your arms, will this be the same for your chest and back??? or do you really have to do each body part to figure it out??.....just cant get to a gym at moment but can curl at home
    Hi, You can perform the test with every muscle,
    Doug

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  22. #72
    Coming Up The Ranks quim's Avatar
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    one quick question again ....does body type have an effect on what muscle type?? .....just in article's im a mixture endomorph/mesomorph( more endo) and it says i should train high reps little rest lower weights?
    WORK HARD, TRAIN HARD AND ALWAYS HAVE FUN

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    just did the test the other day, and i found out i'm ft dominant.. how should i adjust doug's 4 day split for optimal results? in terms of reps and sets...? i already know lower reps, higher weight.. but around how many?

  24. #74
    Coming Up The Ranks WR10's Avatar
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    "Perform as many repetitions as possible with 80% of your 1RM "

    I can't understand this
    Pushing yourself to the limit every time you try, helps you achieve perfection !

  25. #75
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by Stanley View Post
    "Perform as many repetitions as possible with 80% of your 1RM "

    I can't understand this
    HI, your 1RM is the maximum amount of weight that can be lifted once with strict exercise technique. 80% of your 1RM is using a weight that you can lift approx 7 times
    Doug

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