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7 reviews of this app found across Reddit:
https://drive.google.com/file/d/0B8EbfzFB0mBrZWxZYTJvZ0ptR28/view is useful
5@80% is the same INOL (0.25) as 10@60%, so your numbers make sense. 1-2 total INOL is a tough but doable workout, so 4-6 sets of 10@60% is very sensible.
http://gravitus.co/blog/plan-your-workouts-like-a-scientist/ explains INOL some more
Here's the old post. Just had to search for "bench".
Guy sure doesn't look juicy and seems to train exclusively for this sole purpose. He should write an e-book on benching.
Here's his method to bench press glory.
It's really your preference. If you're happy with your BF % then bulk if not cut.
A rule of thumb is if your bf % is 10-12% or lower bulk. Any higher cut.
Here is a great macro calculator. http://gravitus.co/tools/macro-calculator/
Here is a calculator I use which is honestly a great calculator. There is a way to do the math and see exactly and this calculator hits it on the nail everytime.
Those sentences reflect the standards set forth in "Prilipen's table."
For instance, the table says that if your resistance is at 55-65% of your 1RM, then you should be doing 3-6 sets and reps per set. The total amount of reps you should do should be between 18 and 30 total reps. The optimal number of reps at this range should be 24.
So for the 5-week FSL sets, you would do 65% for 5 sets of 5.
- Sets: between 3 - 6 sets? 5. Yes.
- Reps: between 3 - 6 reps per set? 5. Yes.
- Total reps: between 18 - 30 total reps? 25. Yes.
- Optimal reps: 24? 25. No. But pretty fucking close.
Since the 3 week is 70% for FSL, then you would do 3 - 6 sets and reps per set with a range of 12 - 24 and an optimal amount of 18. I have you doing 3x5, which is 15; it's in range, and close the optimal.
One 5/3/1 week I have 5 sets of 3 at 75%. Same range as in the 3 week, but I have more sets of less reps, but the total is still 15.
These are guidelines; starting points even. If you wanted to do 5x5 on all 3... go ahead. The 5/3/1 week will be rough work, but it's doable... just avoid doing that kind of work too often.
You should learn about INOL, too.
What's up redditors. I'm really excited to announce the launch of Gravitus, the app for lifters. Its a social tracking app so that you can log your workouts, learn proper technique, motivate your friends and see where you stand on the exercise leaderboards.
I'm a bit biased, but I think you guys are going to love this. It has definitely improved the quality and accountability of my own workouts, and pushed me harder in the gym to keep up with my friends who are trying to knock me off the leaderboards.
Check out Gravitus. I've been a beta tester for a few months now and I love it. They're launching very soon for iOS. With gravitus, it's super simple and easy to move along at your own pace. I understand this struggle, as I'm also female and forever seeing tiny incremental increases in chest/triceps/biceps, but tracking has definitely helped me, and finding the right app was what really gave me the boost I needed.
Example of how easy it is: when you pull up a new exercise that you've already done before and add it to your current workout, you can just swipe right once to fill in the weight and reps used last time for each set, or you can just use it for reference and fill it in with new stats. This is above and beyond my favorite feature, because it makes it so easy to know how you're doing. There's also a leaderboard so you can see how you're doing versus friends on the app which is pretty fun. They just put up their first blog post here and they're also on twitter @GravitusApp.