Confused about Workout Plan

  • Posted by a hidden member.
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    Jun 16, 2009 6:40 PM GMT
    Hi, I have a general question about the 12-week workout plan. Should I be following the workouts for a given day down the line vertically or should I be going horizontally for each row?

    For example, take day 1 week 1.
    Case 1:
    If I finish the warm-up, should I do the prescribed number of reps for push ups through floor bridge once, then start at push ups again to floor bridge, then again, and then again? (go down vertically 4 times)
    Case 2:
    Do push ups through gravitron dips once, then push ups through gravitron dips again, then again, and again, and THEN move on to floor crunches through floor dips (go horizontal within supersets)

    Case 1, or case 2? The order of the workouts has always confused me. And please don't just tell me something like this is obvious icon_rolleyes.gificon_wink.gif

    Also, what should I do if I'm in the middle of my workout and my muscles just seem to give out. I'll be 3/4 through these workouts when all of a sudden I can't lift anything...ever happen to you?
  • Posted by a hidden member.
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    Jun 16, 2009 11:22 PM GMT
    You are supposed to do complete sets of each exercise unless there is an (S)uperset symbol ahead of the exercise name. For example on Week 1 Day 1, the warmup consists of 4 exercises that all have (S) in front of the name. So you would go through a set of each exercise until you've completed all four and then start back at the first until you've finished the recommended number of sets. In that example they say to do 2 sets of each exercise at 15 reps each. You would do 15 reps of exercise A, 15 reps of exercise B, 15 reps of exercise C, and 15 reps of exercise D...ideally without rest in between. Then repeat for a second set of each exercise.

    Using the same example, the actual workout begins with Push-ups and Wide Grip Pull ups. Since there is no (S) in front of the names, you would do 4 complete sets of Push-ups, then 4 complete sets of Pull Ups...and so on for the rest of the workout.

    As far as not being able to complete the recommended sets/reps of the exercises, you are using a weight that is too heavy. You should be using a weight that is your max for the number of sets/reps. The only way to find out your max is to test it out. You will gradually increase your max as you get further into the weeks of the workout.

    I've beein doing the workout plan for 6.5 weeks now, and I love it. I'm seeing great results. Do yourself a favor too and don't cheat. Squeeze out that last rep and keep to the form instructed. icon_smile.gif

    I hope this helped!
  • Posted by a hidden member.
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    Jun 18, 2009 7:56 AM GMT
    Thanks! That totally clarified things - though I realized this was all spelled out in the "What are supersets?" area.

    Btw, I know it seems like if my muscles are giving out, then I must be putting on too much weight, but I'm finding I'll be halfway through a whole workout and suddenly, I can't lift even the lightest barbells. I guess I just have to work my way up. Thanks a lot!