I've been on VBBS full body for total 7 months and I've switched to upper/lower split about a month ago (in total I've worked out for 1.5 years).
I usually love high volume, I've been doing it since I've started working out and I'm used to it. But lately I'm having problems with deadlifts.
In both of the VBBS programs, I have to do 2 sets of 12 reps, which is confusing since I'm not sure of the optimal way to split this amount.
So for example, today I quickly warmed up with 88lbs (40kg) and 135 lbs (60kg), then did 220 lbs (100kg) for 6 reps and 242 lbs (110 kg) for 4 reps. I know I'm quite weak, but as the reps increase, I feel like my form is starting to break down from getting tired.
I also did form check video, and usually people recommended me to decrease amounts of reps and increase amounts of sets.
In nutshell, I know that Viking certainly knows much more than I do, but can I decrease amount of reps? (instead of 12, maybe 10, so 5x2). If not, should i just split the set in half? (6x2)
Thank you!
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Thread: VBBS: Deadlift volume
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12-05-2018, 08:05 AM #1
VBBS: Deadlift volume
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12-05-2018, 08:10 AM #2
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12-05-2018, 08:12 AM #3
I may be wrong, but aren't you supposed to use the same weight for each set working towards the rep goal? So in your case it would be 220x6 and 220x6 then you add weight? I don't think its meant to be ramped up.
Edit: The 2x 6 was just an example. Could also be 8+4 or 7+5. The idea is as long as you hit the rep goal within the prescribed number of sets, you increase the weight the following week.Last edited by Ghawk21; 12-05-2018 at 08:14 AM. Reason: More info.
Bench: 365
Squat: 495
Deadlift: 535
Refrigerator Lover
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12-05-2018, 08:25 AM #4
Because that's how the program progression is defined. Last week I did 198 lbs (90kg) for first set and 220 lbs (100kg) for the second set which means that I should increase the weight this week (so I increased both of them by 22 lbs, or 10kg). Also, according to program, if I didn't complete the sufficient amount of repetitions, I should stay on the same weight until I progress.
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12-05-2018, 08:30 AM #5
To be honest, I don't know either. VBBS program has never mentioned any details specifically for deadlift progression, but there's an example of squat rep distribution:
"So if we take squats for instance, where we have 4 sets with a rep goal of 32. Set 1 you may get 10 reps, Set 2: 9 reps, Set 3: 7 reps and Set 4: 6 reps... and then add some weight the next time you're squatting. 5, 10 or even 20 pounds, depending on the lift and what you're comfortable with."
So logically the weight increases as reps decrease, so there would be a challenge. But specifically for deadlifts, I'm not sure, is it conventional thing to do?
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12-05-2018, 08:34 AM #6
Personally I would keep the weight the same across sets. Would make progression more simple and I think eliminate your problem. Especially with the 4 set exercises it would be tough to keep adding weight to each set and I think you would stall out faster than just using the same weight across all 4.
Bench: 365
Squat: 495
Deadlift: 535
Refrigerator Lover
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12-05-2018, 08:34 AM #7
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12-05-2018, 08:51 AM #8
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12-05-2018, 08:52 AM #9
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12-05-2018, 09:14 AM #10
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12-05-2018, 01:34 PM #11
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12-06-2018, 12:44 AM #12
Sorry if I was being implicit, I'll give the example for my squat progression, I have to do 4 sets of total 32 reps:
Week 1:
135 lbs (60kg) 12 reps
155 lbs (70kg) 8 reps
155 lbs (70kg) 8 reps
187 lbs (85kg) 4 reps
Week 2:
135 lbs (60kg) 12 reps
155 lbs (70kg) 8 reps
155 lbs (70kg) 8 reps
200 lbs (90kg) 4 reps (5kg or 11 lbs increase)
Isn't this normal? I've been doing such rep progression since I've started working out, and now I think I've been doing it wrong.
P.S
I know my squat weights are quite low.
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12-06-2018, 12:48 AM #13
The Rep Goal Progression
These programs are based on a very simplistic progression system. You have a set rep goal you need to reach within the allowed number of sets, before you can add weight to the lift. So if we take squats for instance, where we have 4 sets with a rep goal of 32. Set 1 you may get 10 reps, Set 2: 9 reps, Set 3: 7 reps and Set 4: 6 reps... and then add some weight the next time you're squatting. 5, 10 or even 20 pounds, depending on the lift and what you're comfortable with. If you're failling to reach the rep goal, you simply stay with the same weight until you hit it. This kind of progression makes it far more self regulated than the average novice routine, which means you can stick with it for longer.
No, you're not doing it right. Choose a weight, use it for 4 sets. If you get 32 reps, increase the weight on the next session. If not, keep at it until you can do 32 reps in 4 sets. You'll probably want to start with a weight you can do for about 10 reps on the first set. Don't go to failure, keep 1-2 reps in the tank.Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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12-06-2018, 12:59 AM #14
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12-06-2018, 04:47 AM #15
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12-06-2018, 06:23 AM #16
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12-06-2018, 06:52 AM #17
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12-06-2018, 07:28 AM #18
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