Female Strength Training Article in Planet Muscle
So ladies: pick up the latest issue of Planet Muscle at the supermarket or bookstore. I have an article in there on strength training for women. The article goes over training and supplementation for different female body types.
Q: “I recently read your article regarding hypertrophy for the ectomorph and I have a question. In the 4 set pyramid, what percentage of my 1 rep max should I begin the set?”
- Jason
My Answer: In the original version by Vince Gironda, he prescribed these percentages based on a 6 rep maximum, as opposed to a 1 rep max:
10 reps x 50% 6RM
8 reps x 75% 6RM
6 reps x 100% 6RM
15 x 35% 6RM
Now keep in mind that I don’t find percentage based calculations to be very accurate. Chances are the above percentages are too light, since my version requires that you rest 2-3 minutes between sets.
They do, however, provide a reference point. So if the weights based on these percentages are either too light or too heavy, then adjust the weights accordingly for the next training session. It’s like the business saying:
“Ready. Fire. Aim.”
In other words, it’s better to try a weight for a set and calibrate your poundages based on your performance. Don’t get stuck on percentages. Focus on performing the reps outlined for each set in the program and recording the weights.
Q: “I have a question. My bench press seems to be suffering. I was doing 210 to 215 lbs about 7 to 8 times easily. Lately, I can barely do 5 or 6 without having to strain a little and rest before doing the last two. Should I take a break and do other exercises for a while?”
-Victor Alexander
My Answer: People go through strength losses every so often, so don’t be too alarmed by it. Your nervous system is probably sick and tired of the bench press. Take a break from the bench press and do a variation of the bench press for a couple of weeks, such as the dumbbell press or the incline press. Then come back to the regular bench press. Your weights will go up when you come back once you get reacquainted with the exercise.
