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nmunson / warmup-reps

Calculate warmup sets, reps and weights for strength training programs like Starting Strength.
http://WarmupReps.com
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Ivysaur 4-4-8 #28

Open BradKML opened 3 years ago

BradKML commented 3 years ago

As referenced in https://github.com/danielmillen/ivysaur-448/issues/2

ivysaur-beginner-program

jacobmovingfwd commented 3 years ago

That looks pretty cool! Can you write up the program for a commit?

BradKML commented 3 years ago

@jacobmovingfwd I would like to ask: given a workout pattern like this, where people do 4 or 8 reps, how would the warmup sets work?

jacobmovingfwd commented 3 years ago

Ah, I see! Since Ivysaur is adapted from SS/SL and didn't provide warmup guidance themselves, I would just pick from one of those for each movement, whichever one makes sense for yourself.

BradKML commented 3 years ago

So SS and SL are both 5 rep based? How would each of this compare?

jacobmovingfwd commented 3 years ago

When I've done similar routines in the past, I'll still warmup to 5 reps, then back down to 4 for the work load. You can do that, or just sub in 4 reps instead. At the end of the day 1 rep isn't going to make or break anything.

Ivysaur is a beginner/moderate program that focuses on volume. It's largely in line with SS & SL; where it differs is the scheduling. The movements & rep schemes are mostly the same. So start with whichever of those warmup routines looks good to you, and pay attention to how you feel! Did the first work set feel like too much, too heavy or too big of a jump? Then you should probably do a bit more warmup. Did the first couple work sets feel good, but you were entering muscle fatigue sooner than you think you should in the last set or 2? Then cut back on the warmup a bit.

These calculators are a great way to do 90% of the mental work for you, but it's also improtant to know why they are what they are, what the intent & desired stimulus is, and work with that.

And if you come up with one that works well for Ivysaur, don't hesitate to push it up to the repo!

BradKML commented 3 years ago

Here is the question:

  1. Most of these are geared towards maxing out 1x5 in Deadlifts, whilst 4-4-8 is literally 4x4 or 4x8 based. What can be done then? https://github.com/nmunson/warmup-reps/blob/master/programs/program_2.json#L52 https://github.com/nmunson/warmup-reps/blob/master/programs/starting_strength.json#L52 https://github.com/nmunson/warmup-reps/blob/master/programs/greyskull_lp.json#L88

  2. How does one warm-up for 4x8 rather than 4x4 (compared to 5x5 or 3x5)? relative scaling?