I don't get this in the MadCow routine

[patrick24601]

Did my first Monday workout on the Madcow routine and now I have some good 5R max baseline numbers for me to work from for Squat, Bench and Row.

One thing that is just not clicking in my head.

I am using his spreadsheet and when I put in my 5R max for an exercise I won't touch that weight again for 4 week. Example: Squat is 200. Even though the routine shows squatting 3 days a week I am still not going to attempt to live 200 again until the 5th set in the 4th. Why? I can do it now for 5R.

Help to this noob please.

[John Prophet]

its basically a "volume" approach. You take your 5rm and then you build up to where you can do SEVERAL sets at that same 5rm....at that point u have gained strength.

thats totally different than just starting at the 5rm and straining from week 1.


you are building a large work capacity thru the use of the several sets at less than the 5rm. and u r GRADUALLY increasing the weight. The main idea sort of beign that u r doing a large amount of work but you arent really straining that hard at first.

if u r straining from week 1 then its not really a program....its already basically just maxing out or "running it at the redline".

[patrick24601]

From one 40 year old to another that just got there - thank you so much for the response.

It is going to be hard to not want to stack on the weight. I am actually quite sure when I try the Wednesday squat routine I am going to feel like I am going way too light. But I am going to have faith and follow the routine to the letter of the law.

Thanks again John.

[John Prophet]

yep..dont worry, it'll get heavy in a few weeks but then you will have built more work capacity etc.

thats also why its better to err on the light side at first...because youll just take a week or two extra to get to where its heavy...no big deal. but if u START too heavy u are straining already before u actually build any new strength.

this approach is sort of like timing a green light to hit it while u r still rolling. u hit it with a head of steam