Why are the reps so high in the RJ Strength Foundation Plan?

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    Dec 15, 2012 11:08 PM GMT
    12-15 3 sets

    I thought 4 sets of 8 was pretty much standard
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    Dec 15, 2012 11:32 PM GMT
    Ya, I'm no expert but I think if you're mainly focusing on strength it would benefit a lot more doing Starting Strength

    3-5 sets w/ 5-8 reps is typical for strength. Anything after you're training endurance. Somebody correct me if I'm wrong.

    Here's the SS Routine. Notice a pattern?

    Workout A (sets x reps):
    Squat 3x5
    Bench Press 3x5
    Deadlift 1x5

    Workout B (sets x reps):
    Squat 3x5
    Standing Barbell Overhead Press 3x5
    Powerclean 5x3


    Source: http://www.wannabebig.com/forums/showthread.php?124795-Starting-Strength
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    Dec 16, 2012 7:05 AM GMT
    Jumpman_Josh3-5 sets w/ 5-8 reps is typical for strength. Anything after you're training endurance. Somebody correct me if I'm wrong.


    I'm taking my NASM exam this week, though I took a course where we studied in depth out of NSCA's Strength and Conditioning Specialist Textbook. According to all of the guidelines I've seen:

    Strength is 1-5 reps or 85%-100% of your 1 rep max.
    Hypertrophy is 6-12 reps or 67%-85% of your 1 rep max
    Endurance is anything where you fail over 12 reps. or 67% of your 1 rep max.

    The key word to me is foundation, I'd assume that this was a beginner program and not a power lifting program. If I was a smart trainer with someone just starting out. I wouldn't want my clients to lift to failure especially in the low rep range because of the risk injury. Their body has not adapted to resistance training so to lift that heavily is too much stress too soon. Guidelines for a beginner program the way I was taught are 8-12 reps 1-2 sets with no failure. My assumption would be that you progress to one of the other workouts once you've completed this plan depending on what your goal is. .
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    Dec 16, 2012 2:12 PM GMT
    Runninchlt said
    Jumpman_Josh3-5 sets w/ 5-8 reps is typical for strength. Anything after you're training endurance. Somebody correct me if I'm wrong.


    I'm taking my NASM exam this week, though I took a course where we studied in depth out of NSCA's Strength and Conditioning Specialist Textbook. According to all of the guidelines I've seen:

    Strength is 1-5 reps or 85%-100% of your 1 rep max.
    Hypertrophy is 6-12 reps or 67%-85% of your 1 rep max
    Endurance is anything where you fail over 12 reps. or 67% of your 1 rep max.

    The key word to me is foundation, I'd assume that this was a beginner program and not a power lifting program. If I was a smart trainer with someone just starting out. I wouldn't want my clients to lift to failure especially in the low rep range because of the risk injury. Their body has not adapted to resistance training so to lift that heavily is too much stress too soon. Guidelines for a beginner program the way I was taught are 8-12 reps 1-2 sets with no failure. My assumption would be that you progress to one of the other workouts once you've completed this plan depending on what your goal is. .



    This makes sense, especially after watching a recent video about body building vs weight lifting