i started icf 5x5 yesterday anyways let skip to the point....jason said to start with 75% of ur 1 rep max so lets say ur 1 rep max is 100 lbs on bench squat and DL and let say that my 5 rep max are 85 lbs on all those.... but jason says to start with 75% of 1 rep max( so ill be doing like 75 lbs ) but wait i can do 75x10 even though i can do 75x10 should i stick to 75x5? and up the weight 5 lbs every workout on compounds right? just wanna make sure
btw i can lift more than 100 lbs lol just giving an example
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07-09-2013, 02:51 PM #1
ICF 5X5 quick question(poverty reps)
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07-09-2013, 03:05 PM #2
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07-09-2013, 03:29 PM #3
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07-09-2013, 03:34 PM #4
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07-09-2013, 03:40 PM #5
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07-09-2013, 03:43 PM #6
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07-09-2013, 03:58 PM #7
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07-09-2013, 04:18 PM #8
The other posters in this thread are right. The first answer was a little concise for a curious beginner but the amount of questions that get asked on this site usually call for concise answers. Here's a little bit more info if you're interested:
Starting "light" is very important because you'll be moving up by 5 pounds on every lift every workout. Don't change the rep scheme. It's gonna get heavy fast. The point isn't to do reps to exhaustion after every set while you're starting out. The point is to condition your muscles to get used to the progressive overload that you'll be experiencing every workout so that you'll eventually be lifting much heavier than when you started. Have you watched the full ICF 5x5 video? I'm pretty sure he covers this.Founder and CEO of Quick Cup, LLC.
thephilanthrocapitalist.com
"The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That's what most people lack, having the guts to go on and just say they'll go through the pain no matter what happens."
Arnold Schwarzenegger
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