Fitness - low reps

You both like fitness.

Stranger: hi!

You: 25, here to chat

Stranger: cool!

Stranger: 23

Stranger: here to chat too I guess haha

Stranger: whats up

You: nm

You: you?

Stranger: workiin

Stranger: did you workout today yet?

You: ya

Stranger: oo nice

Stranger: what day was it

You: Wed.

You: lmao

Stranger: uhgsdjfds

Stranger: right

You: I do a pullup progression every time.

Stranger: hahah, there we go

You: 216 pullups

Stranger: jesus

Stranger: in how long

You: 70 min about

Stranger: oo

Stranger: thats still nuts

You: I'm building up to do 50 continuous

Stranger: how many are u at rn?

Stranger: Im at

Stranger: uhh

Stranger: 27

Stranger: ish

You: So I do 28, 27, 26, 25, 24, 23, 22, 21, MAX (which was 20)

Stranger: 28 is your continuous?

Stranger: or can u do more?

You: they're all continuous

You: do two other filler workouts in between

Stranger: oh

Stranger: you straight up just come back to the pull up bar?

Stranger: and then go for another exercise?

You: So today I did 28 cont., ran 10 min; 27 cont., two other workouts; 26 pullups, two other workouts, etc

Stranger: thats nuts

Stranger: do you do back workout along pull ups?

Stranger: or is it everything pretty much?

You: I do an arm workout after the pullups and then a leg or core exercise

You: And I stretch when I'm out of breath

Stranger: thats crazy

You: meh

Stranger: I just focus on a day at a time

You: I just built up to it

Stranger: go through 5-6 supersets

You: whatz a superset?

Stranger: usually supplementary

Stranger: Lets say

Stranger: You bench. You then stand up and do middle flies right after

Stranger: thats one set

Stranger: crossover flies to be accurate. That supplements bench very well

You: ok, so they're working different muscles?

Stranger: not really different muscles

Stranger: but kind of

Stranger: you get a wider range of motion with a fly

Stranger: but then, the bench is for overload

Stranger: You don't really overload a fly. It's too unstable to be a heavy lift

You: how many reps?

Stranger: My bench progression is:

10,10,5,3,1

Flies:

12,12,12,12,4/10(dropset)

Stranger: its pretty fun

Stranger: and painful

You: I'll have to look it up

You: Not really sure what you mean :)

Stranger: look up 5,3,1 if you're interested in strength building

Stranger: you can apply it to anything

Stranger: even pull ups

You: isn't the hypertrophy range 8-12?

Stranger: Hypertrophy range is a very skewed statistic

Stranger: For example

Stranger: If I do 1 rep of 315(that's my 95%), my hypertrophy range would be 1

Stranger: if I do 1 rep of 135, that wouldn't do anything relevant

Stranger: for 135, my range is much larger, therefore, time under tension comes into play

Stranger: rather than overload

You: ya, I'm not following :)

Stranger: meanwhile, at 1 rep, overload plays the role

Stranger: it basically depends on the style of a workout you want to go for

You: ah, ok. I can see that

Stranger: the farther you go away from your one rep max, the more time under tension becomes important

Stranger: On the other hand, if you're going towards your one rep max, that is an overload workout

You: I never do one rep

Stranger: 10-12 reps is ideal for about 60% of your one rep max and 10-12 reps just happens to be the average suggested time under tension (about 30 seconds) for that kind of weight

You: great, I do 10 reps

You: although, sometimes when I'm moving up, my 3rd to 5th set is 8 reps

Stranger: yeah, I do that too for most my workouts :D

Stranger: I only keep bench,squat, etc (core lifts) to 5,3,1

Stranger: Nice discussion tbh

Stranger: whats your name btw?

You: Adam

You: & you?

Stranger: nice to meet you

Stranger: Alex

You: nice

You: That's the fake name I usually use

Stranger: Alex?

You: cuz it's genderless

You: ya

Stranger: oh lmao

Stranger: I get that one

You: dudes start out with the name question

You: so I say Alex or Sam

You: So 5,3,1 are reps?!

Stranger: hey sorry

Stranger: my director came up

You: np

Stranger: ahh

Stranger: so

Stranger: yeah

Stranger: 5,3,1 are repls

Stranger: why does it matter if youre Alex or Adam

You: cuz they just be looking for nudes

You: I don't get why...so low of reps

You: Like what're you basing this off of?

Stranger: wait wait

Stranger: im curious

Stranger: what is the point of making a conversation with someone who doesnt wanna talk to you?

Stranger: I just say im a dude and let them skip

Stranger: then get someone like u

Stranger: who actually talk

You: ya, I don't do that anymore

Stranger: s*

Stranger: haha, I see

You: unless I want to troll

Stranger: ahh

Stranger: yeah so

Stranger: reps

Stranger: You wanna get as high as possible to your one rep max

Stranger: but still be able to finish your set

Stranger: so, you increase your % and go lower in reps

Stranger: For example

Stranger: for bench:

Stranger: 135 x 20

Stranger: 225 * 10

Stranger: 225 * 10

Stranger: then, I go to 5,3,1

Stranger: increasing it by 20 every time

Stranger: ish

Stranger: or 30

You: lbs?

Stranger: for example:

Stranger: yeah

Stranger: 255* 5

Stranger: 285 * 3

Stranger: 315 * 1

You: I see

You: So you have a spreadsheet?

Stranger: yeahhh, theres a lot of em

Stranger: look up 5/3/1 spreadsheet

Stranger: it's gonna fill out your % for you

You: gotcha

You: I kinda like the simplicity of my workouts rn ;)

Stranger: Hahah

You: ...even tho I have a spreadsheet for those pullups

Stranger: your pull up thing does not sound simple at all

You: It's just decrementing

You: 8-9 sets

Stranger: thats so muuch

You: lol

Stranger: you probably grew wings already

You: I started with around 10 pullups

You: and then I had some... falling off the horse

You: longest was a couple months!

You: Do you falter?

Stranger: yo sameeee

Stranger: What is a falter

You: make a mistake or fail to be consistent

Stranger: Ohhhhhh

Stranger: yeah ofcourse

Stranger: I keep quitting gym cuz of work sometimes

Stranger: well

Stranger: thats an excuse

You: ya, but that's what I mean

Stranger: hahah

Stranger: owell

Stranger: what are your other hobbies

You: ahh, lots

You: ...like a fuck ton of things

Stranger: ok

Stranger: list some

You: working on compiling Cheap Lazy Vegan's meal preps on this doc: bit.do/aerovegan

You: piano

You: try to swim and run once a week

Stranger: ooo

Stranger: heck yes

Stranger: are you vegan?

You: want to write a novel about a semi-immortal so I work on that sometimes

You: na, I'm a type of vegetarian

You: but pretty close to vegan

Stranger: what is the exception

You: haha

You: by chance, do you have Discord?