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Originally Posted by B.M.F
cool thanks for the feed back, couple of questions for you, so your saying to do a first set of 1-3 or 1-5 reps at like 90-95% then go on to my main workout, so would I bump up the weight on that first set when I move up on my regular routine? for example I'm doing 3x9 of 135lbs on free weight incline press, and its hard for me to get those last few reps so should I add like 10 extra pounds on the first strength set?
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What I mean is that the first exercise, not set, is done with 1-3 or 1-5 reps. So for your incline press you might end up doing 4 sets of 3 and then that's it for incline press, you may include a higher density 'backoff' set. That would mean 4 sets of 3 and then maybe 1 set of 6-10.
A single set at the start of the workout won't do much to increase your strength, if anything I think it would only serve as a brief period of acclimation. Which brings me to this, make sure your warmup is correct. There is a sticky or something on this site about how to properly warm up.
Quote:
Originally Posted by B.M.F
and then If I'm gonna do pull ups should I just eliminate rows all together since I'm using pretty much the same muscles?
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Pullups and rows, imo, should be done in any routine. Instead of thinking of them in terms of muscles, think in terms of movement. Rows are horizontal, pullups are vertical. Rows balance with bench, pullups balance with military press. Basically external rotation of the shoulder. There is an overlap of the muscles involved though, just like everything else.
If you think of how they translate to the heavy movements, squats, bench and deadlifts all rely on upper back stability. You need lats for that, they help stabilize the thoracic spine. Rows are not the best lat developer.
Pullups are also good for the lower trap function and rows are good for scapula function. So they double as a sort of prehab or as a way to help fix a dysfunction or imbalance.
You can do them both on separate days to avoid the overlap. Tuesday Upper you can do Pullups, Friday Upper you can do Rows.
If you want more info on pullups/vertical pulling, I have a blog post on them:
Pullups and Chinups Blog Post
Quote:
Originally Posted by B.M.F
Also on my legs days I've been doing squats but I'm pretty much just getting my form down so I do a maintenance set of leg presses 2x7 of 615lbs then do my 3x?'s of squats, today was my second day of dead lifts needless to say that I'm not doing alot of weight but just trying to develop some good fundamentals, I had the trainer at the gym tell me what I'm doing wrong. thanks again for the response good stuff.
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That's good. Take your time, get your form down and get comfortable with those exercises, especially deadlifts, you may regret it if you don't.
