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BG5150 · 06-27-2005, 09:32 AM

That is the warmup listed in the Max-OT articles. All this week, I applied the technique to my first sets of the day for each muscle group. Seemed to work okay. It's really tempting for those middle sets (3 and 1 rep) not to do more, but I'm sticking to the plan for right now.

So to answer your question, I would say "yes". Although I am not following their ab routine.

You can find the entire artice at: www.ast-ss.com All you have to do is give your e-mail address. I haven't gotten any spam yet from them. An alternative is to go to yahoo, and create a new account that you use for sites that you have to register for. This way, you can give out that e-mail and you won't care if you get spam.

bakkily · 08-19-2005, 01:13 PM

I guess you can say that its alot of sets, but I I spend maybe a hour on doing only 2-4 diffrent lifts I will do. I do loads of sets....

Sleeper · 06-01-2006, 01:02 PM

0311,
I totaly agree with your train of thought. I have never understood the logic of pyramid training where a person takes lighter warm-up sets to failure. To me doing the defies simple body logic, an individual is always strongest at the beginning of a run unless he or she is deliberatly holding back. Hit a nail with a heavy ass hammer one mighty time instead of thumping it for hours with a tack hammer.
I have asked people why they pyramid and they really cant give me a good reason. I think they just dont annalyze their training at all. 0311, remember this, I am 42 and I can garauntee you that more than 90% of the guys I use to train with over 20 years ago dont even touch the weights now. So, all theese guys who dont annalyze their training or give you a lame ass execuse will 9 times out of 10 ten or more years from now; wont even be lifting weights.
Sleeper

starstrike · 06-06-2006, 06:47 PM

thanks for the tips guys.

BG5150 · 06-07-2006, 07:55 PM

Since this seems to be newly-resurrected, I have to say, I've been using this warmup for many months now, through a few different routines and it is great. At the top of the thread, i was a bit skeptical (my username was BradG then), but back then, I think I was trying more to be a pain in the ass than have an open mind.

I tweak it a little bit, but mostly I do:

50% x 10
67% x 6
80% x 3
90% x 1
Work sets...

The key to remember is that you only have to warm up a body part once, and that includes the secondary muscles. That is, if you just did a back workout, you don't need to warm up the biceps. I usually just do a 75% x 8 just to get used to the movement.

Sometimes I have been tempted to skip a few of the w/u sets 'cause it's not the most stimulating thing in the world to warm up. And the times I did, I feel I got less out of the working sets. I am soooo glad I decided to give this a try and stick w/ it.....

oldnatural59 · 11-13-2006, 07:38 PM

Hi..!

I just found this thread, and what a great read..!

Honestly, I thought I was the only one who worked out this way, and it took me over 3 years to develop such a routine:

One day, it dawned on me, there is little difference between performing 6 reps with 225, and doing 3 sets of 2 with 225. The same amount of work is performed, only with the latter, you can use more weight...

So 3 sets of 2 reps with 250 would be akin to 250 for 6 reps, but with about an 11% increase in the amount of weight used during a typical ascending pyramid scheme with a max of 225 x 6 reps.

Of course, I do use a much shorter rest interval between reps when doing 2's, but this type of training is the staple of my workouts, even today. An example would be:

Bench:

135x12
155x10
185x5
225x3
250x2
250x2
250x2

I've found that 3 sets of 2's when benching works best for me for building mass.

The only other thing i would add is that i also eliminated many isolations exercises, substituting synergistic movements in their place. Doing so is very easy, as a rule, just look at the weight used in all of your exercises, then cut out the ones in which the least amount of weight is used. The result is not only using more weight, but also doing fewer exercises and sets.

So a typical chest and triceps workout for me consists of Bench (7 sets), followed by weighted dips (5 sets), then my own version of tricep pushdowns (4 sets). That is the totality of my chest and tripceps workouts.

Anyway, great thread..!

-jaems

atclarkson · 12-17-2007, 01:24 PM

does this all apply as much to someone just starting out... with low numbers in all the big lifts on Rippetoes?

Thanks

Pitysister · 12-17-2007, 04:07 PM

Quote:

Originally Posted by atclarkson

does this all apply as much to someone just starting out... with low numbers in all the big lifts on Rippetoes?

Thanks

always good to get warmed up...i usually do 3 sets of warmups...set of five, set of 3, set of 1. then work sets.

inmate · 11-27-2008, 07:09 PM

My question is on the Acclimation sets:

Acclimation-165 x 4
Acclimation-195 x 2
Acclimation-210 x 1

Do you have to follow exactly and what if you can do more? Do you push it or save that for the last?

kingmaker · 12-07-2009, 12:42 AM

Awsome tips! thanks for sharing mate... You keep up the good work...

06-27-2005, 09:32 AM	#31
BG5150 Rank: Bantamweight Join Date: May 2005 Location: New Jersey Posts: 873 Country: Gender:	That is the warmup listed in the Max-OT articles. All this week, I applied the technique to my first sets of the day for each muscle group. Seemed to work okay. It's really tempting for those middle sets (3 and 1 rep) not to do more, but I'm sticking to the plan for right now. So to answer your question, I would say "yes". Although I am not following their ab routine. You can find the entire artice at: www.ast-ss.com All you have to do is give your e-mail address. I haven't gotten any spam yet from them. An alternative is to go to yahoo, and create a new account that you use for sites that you have to register for. This way, you can give out that e-mail and you won't care if you get spam.
	BG5150's Sig:There are no stupid questions, just stupid people. Two wrongs don't make a right, but three rights make a left. Are you eating while you are reading this? You should be... --hrdgain81 Remember, kids, if you type well the Grammar Fairy will leave a quarter under your pillow. To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts. Well, the Blog's (finally) back (again!): To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts. Here is my newly-created World of Warcraft Blog: To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts. . Feel free to stop by and comment.

06-01-2006, 01:02 PM	#33
Sleeper Rank: New Member Join Date: May 2006 Location: Phoenix AZ Posts: 43 Country: Gender:	0311 is ON the money! 0311, I totaly agree with your train of thought. I have never understood the logic of pyramid training where a person takes lighter warm-up sets to failure. To me doing the defies simple body logic, an individual is always strongest at the beginning of a run unless he or she is deliberatly holding back. Hit a nail with a heavy ass hammer one mighty time instead of thumping it for hours with a tack hammer. I have asked people why they pyramid and they really cant give me a good reason. I think they just dont annalyze their training at all. 0311, remember this, I am 42 and I can garauntee you that more than 90% of the guys I use to train with over 20 years ago dont even touch the weights now. So, all theese guys who dont annalyze their training or give you a lame ass execuse will 9 times out of 10 ten or more years from now; wont even be lifting weights. Sleeper

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08-19-2005, 01:13 PM	#32
bakkily Rank: Member Experience: 2-3 Years Join Date: May 2005 Location: Arizona, Phnx Posts: 157 Country: Gender:	I guess you can say that its alot of sets, but I I spend maybe a hour on doing only 2-4 diffrent lifts I will do. I do loads of sets....

06-06-2006, 06:47 PM	#34
starstrike Rank: New Member Join Date: Jun 2006 Posts: 2	thanks for the tips guys.

06-07-2006, 07:55 PM	#35
BG5150 Rank: Bantamweight Join Date: May 2005 Location: New Jersey Posts: 873 Country: Gender:	Since this seems to be newly-resurrected, I have to say, I've been using this warmup for many months now, through a few different routines and it is great. At the top of the thread, i was a bit skeptical (my username was BradG then), but back then, I think I was trying more to be a pain in the ass than have an open mind. I tweak it a little bit, but mostly I do: 50% x 10 67% x 6 80% x 3 90% x 1 Work sets... The key to remember is that you only have to warm up a body part once, and that includes the secondary muscles. That is, if you just did a back workout, you don't need to warm up the biceps. I usually just do a 75% x 8 just to get used to the movement. Sometimes I have been tempted to skip a few of the w/u sets 'cause it's not the most stimulating thing in the world to warm up. And the times I did, I feel I got less out of the working sets. I am soooo glad I decided to give this a try and stick w/ it.....

11-13-2006, 07:38 PM	#36
oldnatural59 Rank: New Member Join Date: Nov 2006 Posts: 10	Hi..! I just found this thread, and what a great read..! Honestly, I thought I was the only one who worked out this way, and it took me over 3 years to develop such a routine: One day, it dawned on me, there is little difference between performing 6 reps with 225, and doing 3 sets of 2 with 225. The same amount of work is performed, only with the latter, you can use more weight... So 3 sets of 2 reps with 250 would be akin to 250 for 6 reps, but with about an 11% increase in the amount of weight used during a typical ascending pyramid scheme with a max of 225 x 6 reps. Of course, I do use a much shorter rest interval between reps when doing 2's, but this type of training is the staple of my workouts, even today. An example would be: Bench: 135x12 155x10 185x5 225x3 250x2 250x2 250x2 I've found that 3 sets of 2's when benching works best for me for building mass. The only other thing i would add is that i also eliminated many isolations exercises, substituting synergistic movements in their place. Doing so is very easy, as a rule, just look at the weight used in all of your exercises, then cut out the ones in which the least amount of weight is used. The result is not only using more weight, but also doing fewer exercises and sets. So a typical chest and triceps workout for me consists of Bench (7 sets), followed by weighted dips (5 sets), then my own version of tricep pushdowns (4 sets). That is the totality of my chest and tripceps workouts. Anyway, great thread..! -jaems

12-17-2007, 01:24 PM	#37
atclarkson Rank: New Member Experience: > 1 Year Join Date: Dec 2007 Location: Ontario, Canada Posts: 22 Country: Gender:	does this all apply as much to someone just starting out... with low numbers in all the big lifts on Rippetoes? Thanks

11-27-2008, 07:09 PM	#39
inmate Rank: New Member Join Date: Aug 2008 Posts: 13	My question is on the Acclimation sets: Acclimation-165 x 4 Acclimation-195 x 2 Acclimation-210 x 1 Do you have to follow exactly and what if you can do more? Do you push it or save that for the last?

12-07-2009, 12:42 AM	#40
kingmaker Rank: New Member Join Date: Dec 2009 Posts: 2	Awsome tips! thanks for sharing mate... You keep up the good work...

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