Body by Science page

[Raiken3712]

So I just got done reading The Art and Science of Low Carbohydrate Living/The Art and Science of Low Carbohydrate Performance and Body by Science. I'm revved up and ready to go...but somehow I missed the part where they tell you where to start as far as weight goes.

I read something about 80% of your max ...I don't know my max. I got into the fitness room and lets just say I didn't get anywhere close to going to positive failure. Which for those who haven't read the book means pulling or pushing the weight until you can't anymore. You keep trying for a good fifteen seconds at the end of a move like chest press and that's when you are done with that set.

If it helps I'm 6'1" 28 years old 29 on the 27th of October...I guess I could just say 29....its close enough..anyway. I've been obese for awhile and am still losing weight...I think I'm technically overweight now...not sure but I'm down to 241 from a high of 275 in recent history and my high quite awhile ago was 297. I'd really like to get some strength but need to know where to start. Also either the machines at this Recreation center suck...I think they do and/or I need to make adjustments because I couldn't seem to get in the leg press without my lower back hurting. I tried adjusting the seat and such but couldn't get it to a good point.

[PureFunctionalFitness]

So I am guessing it means the level of resistance you need to use. That 80% equates to 80% of your 1 rep max. So, if for arguments sake, you could deadlift 100kg, 80% of 1RM would be 80kg.

This level of weight is generally for strength and some hypertrophy, heavy, but low reps, perhaps 6 -8 range?

Here is a little calculator to help

[jsa23]

The theory behind body by science is based around slow, controlled movements and time under tension - I'd have to check back in the book, but I believe the recommendation is to find a weight that you can raise/lower slowly for somewhere in the neighborhood of ~90 seconds. Adjust weight accordingly if it's too heavy or too light relative to this.

[Raiken3712]

So I basically have to find what works by trial and error. I'm too lazy for that :P....lol

[quelsen]

so i basically have to find what works by trial and error. I will create a plan to locate that max rep over the next 6 sessions. Thanks for the advice

tftfy

[Nigel]

I read something about 80% of your max ...I don't know my max.

Find a weight you can just about shift, it shouldn't take long. Then, use a weight 75-80% of that and use good form to raise and lower it taking between 10 and 12 seconds or so per rep. When you just cannot move it any more, try for just a couple of seconds and then stop. Keep breathing, I sort of hyperventilate to make sure that I do not hold my breath and strain. When I get to 7 to 9 reps, I go to the next weight up. I get jelly legs and spaghetti arms after a session. I've been doing this since the beginning of July at one session a week and have always done more reps or had to add more weight.

What does one do when the maximum weight is too small? I ask as I'll be using the maximum for my Leg Press starting next week.

[loganchristopher]

you can find your 1rep max even if you train for like 3 days .

THere's a formula around here on how to find it, just check google a little

[Raiken3712]

tftfy

lol thanks quelsen for the laugh ok locate max over 6 sessions will try

[Raiken3712]

Find a weight you can just about shift, it shouldn't take long. Then, use a weight 75-80% of that and use good form to raise and lower it taking between 10 and 12 seconds or so per rep. When you just cannot move it any more, try for just a couple of seconds and then stop. Keep breathing, I sort of hyperventilate to make sure that I do not hold my breath and strain. When I get to 7 to 9 reps, I go to the next weight up. I get jelly legs and spaghetti arms after a session. I've been doing this since the beginning of July at one session a week and have always done more reps or had to add more weight.

What does one do when the maximum weight is too small? I ask as I'll be using the maximum for my Leg Press starting next week.

Just about shift as in almost lift but not quite? So that would be a weight above my max. That's why you said 75-80 instead of 80....that makes sense. If I understand you correctly.

[Raiken3712]

Pictures by Raiken3712 - Photobucket

These photos are recent. If that helps determine my starting level at all or any advice you might have for me.