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PostPosted: Sat Oct 05, 2013 9:06 am 
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n00b
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Joined: Mon Aug 15, 2011 6:01 am
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Hi,

just a newbie question:

"Untrained participants (less than 1 year of consistent training) experience maximal strength gains with an average training intensity of 60% of their 1 RM or approximately a 12 RM, training each muscle group 3 days per week."

so I have to train 3 times a week chest and 3 times a week back, etc? Also, I guess 12 RM means 12 repetitions?


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PostPosted: Sat Oct 05, 2013 9:21 am 
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moderator
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Joined: Sat Mar 10, 2007 5:44 pm
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Location: Halifax, NS
Yes, I have no issue with the 3 times a week part. The 12 rep part is problematic. When doing 12 rep sets, as you fatigue, reps tend to get sloppy and form breaks down long before failure. It's usually better to work with multiple lower rep sets and progress in that manner. You can still use 60% of your 1RM if you want and progress steadily. At any rate, it's hard to know what your 1RM is because you progress relatively rapidly as a beginner. With this in mind, Starting Strength (based on 3 sets of 5, 3 times a week) is likely the fastest and most effective way for a beginner to get stronger.

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Stu Ward
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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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Thanks TimD


Last edited by stuward on Sat Oct 05, 2013 9:27 am, edited 1 time in total.

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PostPosted: Sat Oct 05, 2013 9:24 am 
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Novice
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Joined: Fri Sep 21, 2012 8:47 am
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RM - repetition maximum. If your 1RM is 100kg, 60% 1RM is 60kg so you do 12 reps with 60kg.

EDIT: didn't see your post stu


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PostPosted: Wed Oct 23, 2013 7:46 am 
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It's not saying to do 12 reps. "12RM" is a load. Whoever wrote this is saying that a 12RM is about equal to 60% of the 1RM, and he is suggesting this amount of weight for a beginner's strength training. He doesn't say anything about a set-rep scheme in this quote, so I assume that is mentioned elsewhere in what he wrote.

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


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PostPosted: Sun Oct 27, 2013 2:36 am 
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Jungledoc is right. Here is the link (Strength Dose-Response Curve): http://www.exrx.net/WeightTraining/Research.html


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