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  1. #1
    Registered User JLaw19's Avatar
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    Red face Having trouble understanding program!

    Incline Dumbbell Press
    SET 1
    12 Reps/Failure
    SET 2
    +20lbs x 10
    SET 3
    +30lbs x 8
    SET 4
    +40lbs x 6

    Flat Bench
    SET 1
    12 Reps/Failure
    SET 2
    +30lbs x 10
    SET 3
    +40lbs x 8
    SET 4
    +60lbs x 6-8

    Dumbbell pullover
    SET 1
    12 reps/failure
    SET 2
    12 reps/failure
    SET 3
    +20lbs x 8-10
    SET 4
    +20lbs x 8-10



    Just received a program using this format and don’t understand if those weight numbers are just figurative and I should adjust them accordingly based on my personal maxes? And if so then what weight should I be using for set #1 (until failure)? Keep in mind I’m a brand new lifter but very active person all my life. Anyway anyone that can shed some light on this would be much appreciated! 17, 170, 6’0
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  2. #2
    Registered User Ghawk21's Avatar
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    If you're a beginner then I wouldn't worry about trying to use pyramid style rep ranges like this. I'd recommend some of the programs we have in the stickies. If you do decide to do this then I'd say start with a weight where you could probably do 13 reps but stop at 12 for the first sets. Again i wouldn't recommend this because if you've never bench pressed before you can probably rifle through 12 reps of something but get crushed if you add 60lbs. I assume the progression is similar on squats and the same problem would happen.
    Bench: 330
    Squat: 475
    Deadlift: 505
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  3. #3
    Registered User JLaw19's Avatar
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    Okay thanks for the advice!
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  4. #4
    Registered User JLaw19's Avatar
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    althoigh If i were to follow this program do you think I would be able to just bump it up my minuscule amounts like +5 +10 +15 to start?
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  5. #5
    Registered User shawnrc's Avatar
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    Originally Posted by JLaw19 View Post
    althoigh If i were to follow this program do you think I would be able to just bump it up my minuscule amounts like +5 +10 +15 to start?
    As you are just starting, I would focus on either basic strength training programs/exercises, or What the gentleman above has already stated.

    If you do try it, adjust weight slowly at first to get the feel for each exercise. It's is going to be more important for focus on form. So if you tried the above weight and felt your technique was bad, then the weight is to heavy.
    Working on achieving a One Arm Chin Up!


    Maxes (either 1rm/rep max)

    Chin up 275x3(bw plus weight)
    Bench press 225x6
    Squats 315x9
    Deadlifts 435
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  6. #6
    Registered User happy06maker's Avatar
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    It would be best to ask a trainer in your gym, just to be sure.
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