Palmer lifters covered a seven decade spread at the RPS Winter Warfare Meet in Newport, KY on January 14.
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I was wondering what the difference is in doing my working sets of squats in 5 sets of 3 reps at the same weight? I've also recently tried playing around with my sets/reps and increasing overall poundage lifted. Example:
Currently following the 3 sets of 5 I'm at 275lbs, which after a total of 15 reps equals 4,125lbs.
Now, if I do: 275 1 x 3 = 825 lbs, 280 1 x 3 = 840 lbs, 285 3 x 3 = 2,565lbs, 290 1 x 2 = 580lbs (17 reps). That is 4,810lbs overall & 685lbs more
I only ask because the lower reps & higher weight seem easier for me to handle. Mostly because I'm lacking upper body strength and my upper back seems to fatigue before my legs when doing the higher reps at 3 sets of 5. I still plan on doing 3 sets of 5, but just want a change up since I'm squatting 4 days a week.
But am I correct in assuming that lifting overall more pounds when doing more weight and close to same reps but more sets equals an overall stronger squat?
If total tonnage is your criterion, why not just do 35 singles with 135?
I try to keep things as simple as possible for as long as possible. One thing that has helped me personally is the mantra, "stress, recovery, adaptation." This will get more complicated as you progress, but don't miss the forest for the trees...
There will be some impingement...but the lunge is a very different lift from the squat. Assuming that you even do the lunge...which as a general matter you don't have to.
I can't speak for Rip, but in my view, if someone's too weak to do a bodyweight squat, I sure as hell don't want him/her straining on the leg press. So I'd rather they do a lighter weight for 10 reps than a more maximal effort set at 5.
Get your protractor out. Tell me the hip angle at the bottom of a squat as advocated in the SS Model. Compare that to the hip angle of a lunge. That should answer question # 1.
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