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Beginners program

Going to start this workout. My goals are to build muscle.



Squat 3 x 10
Bench press 3 x 8
Bent row 3 x 8
Military press 3 x 8
SLDL 3 x 8
BB curl 3 x 8


Just curious, what about my calves. I take my calves seriously due to sprinting.

Also, with warm up sets, do i just do two warm up sets - first one quarter of max and 2nd one half of max. Say my bench is 50kg would it look like this?


1st - 12.5kg
2nd - 25kg
3rd - 40kg
4th - 48kg
5th - 52.5kg?
 
Going to start this workout. My goals are to build muscle.



Squat 3 x 10
Bench press 3 x 8
Bent row 3 x 8
Military press 3 x 8
SLDL 3 x 8
BB curl 3 x 8


Just curious, what about my calves. I take my calves seriously due to sprinting.

Also, with warm up sets, do i just do two warm up sets - first one quarter of max and 2nd one half of max. Say my bench is 50kg would it look like this?


1st - 12.5kg
2nd - 25kg
3rd - 40kg
4th - 48kg
5th - 52.5kg?
 
LMD1234 said:
Also, with warm up sets, do i just do two warm up sets - first one quarter of max and 2nd one half of max. Say my bench is 50kg would it look like this?


1st - 12.5kg
2nd - 25kg
3rd - 40kg
4th - 48kg
5th - 52.5kg?
Click to expand...

Sets across. If your bench is 50 you do:

warmup sets then:
1st - 50kg x 8
2nd - 50kg x 8
3rd - 50kg x 8
 
LMD1234 said:
Also, with warm up sets, do i just do two warm up sets - first one quarter of max and 2nd one half of max. Say my bench is 50kg would it look like this?


1st - 12.5kg
2nd - 25kg
3rd - 40kg
4th - 48kg
5th - 52.5kg?
Click to expand...

Sets across. If your bench is 50 you do:

warmup sets then:
1st - 50kg x 8
2nd - 50kg x 8
3rd - 50kg x 8
 
and then ill do 3 sets of 52.5kg? So like this:

1st (warm up) - 50kg
2nd (warm up) - 50kg
3rd (real set) - 52.5kg
4th (real set) - 52.5kg
5th (real set) - 52.5kg

Would this be the program on squats aswell - same style?

Would 2 warm up sets be adequate - i have a time frame.
 
and then ill do 3 sets of 52.5kg? So like this:

1st (warm up) - 50kg
2nd (warm up) - 50kg
3rd (real set) - 52.5kg
4th (real set) - 52.5kg
5th (real set) - 52.5kg

Would this be the program on squats aswell - same style?

Would 2 warm up sets be adequate - i have a time frame.
 
If you can do all 8 reps during 3 work sets, then yes go to 52.5.

For warm ups, I usually to 10 reps with the bar, then 5 reps at 60%, then 3 reps at about 85%. I dont bother doing calculations in my head, you will get a feel for how much you need to do to warm up
 
If you can do all 8 reps during 3 work sets, then yes go to 52.5.

For warm ups, I usually to 10 reps with the bar, then 5 reps at 60%, then 3 reps at about 85%. I dont bother doing calculations in my head, you will get a feel for how much you need to do to warm up
 
ok. So you do all three work sets at the same weight? Should i be doing that? Yeah my warm up is ok i think.
 
ok. So you do all three work sets at the same weight? Should i be doing that? Yeah my warm up is ok i think.
 
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