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Determine the Length of Your Workouts

Evaluate Your Progress

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"Doing more exercise with less intensity,"
Arthur Jones believes, "has all but
destroyed the actual great value
of weight training. Something
must be done . . . and quickly."
The New Bodybuilding for
Old-School Results supplies
MUCH of that "something."


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Rep Formula


I keep hearing of reps of 4-8 or 6-10?
I thought whatever your rep is say with 80% then multiply that number by 0.15. That number you minus from your 80% rep. And then add to it. Lets say leg extension at 80% max reps is 7 reps to full failure at say a 3/3 speed. 7 multiply by 0.15 is 1.05. So say 1. Minus 1 from 7 is 6 and add 1 to 7 is 8. So that rep range is 6-8 or a TUL of 36-48 seconds. The classic 8-12 reps at 2/4 or 3/3 speed is 48-72 seconds. Also 10 reps on that is in between. So again, 10 multiply by 0.15 is 1.5 so Darden says round it to 2. Minus 2 from 10 and add 2 to 10 is rep range of 8-12. To me it makes no sense to make the classic formula different. If did 8 reps with 80% and instead of rep range being the propper 7-9 for that instead you do 6-10 reps, it will take longer to go from 6 reps to eventually a workout that can do 10 reps then increase the weight. Whereas 7-9 reps, increasing a rep a workout(or aiming for that) weight increases more often as always was in the old Darden HIT days. I think you should only minus 2 and then add 2 to your 80% reps(like 8 reps, 6-10 reps), is if it's 10 or more reps like the classic 8-12 reps. The reason why that's 2 minus and 2 added to 10 reps is because most people fail on 10 reps at 80% of their max weight, and the formula of mltiply the reps failed at (10 reps in this case) by 0.15 is again 1.5, round up not down is 2, voila. What do you guys think. I am very interested to think what Dr.Darden, Drew Baye and Bill think.
Thanks guys.

C Molina
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I have no idea what you just said.

To find my appropriate workout weight all you have to do is find your 1 rep maximum for each exercise and work with 80% of that. That is an 80% inroad, isn't it?
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Texas, USA


You are correct that those are some excellent BASIC guidelines for the best rep ranges. Over time you will have to see what is best for your various bodyparts.

I'm glad you're already aware of TUL, as I believe THAT will be your best yardstick in the future --- especially if you try other rep cadences in the future.

I know I'm bad for telling you to look towards the future after "chewing you out" in other post for jumping around too much. You seem to have a good understanding of the basic rep requirements and should stick with them for the next several months at least.

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Man, I do not understand the concern about it. I mean, I do, but just play around with it. Take a weight you can get 8 with, and increase 50 pounds to it overtime. You will get bigger. I mean, do the formula, but do not overthink this stuff, it is as simple as lifting,sleeping, and eating, but not in that order, lol.
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