Couple training questions...

[MMASTAR]

Hey guys, just a couple simple questions... How many sets do you do at max effort or with forced reps? I am doing 5x5 for all my compound lifts building my way up to a max set of 5 and if i cant finish my spot helps me get the last couple, i dont move up my end weight until i can finish the 5 reps on my own. Im just wondering if i should be doing more forced reps or max effort sets.

Another quick question, when doing sit ups, are you suspossed to keep the C shape in your spine the entire time or do you curl your back as you come up??

One more, what are the best lifts for shoulders other than standing OH press??

Thanks in advance gents!!

[maximus14]

for shoulders seated barbell press and upright rows and if your shoulders are up for it try the behing the neck barbell press

[tiramisu]

If I'm doing 5x5 I don't do any forced reps. I use a weight where I can do 5x5. If I do forced reps I overtrain and it kills the progress in the program.

I would never do behind the neck press or upright rows. Standing Dumbbell press and lateral raises are my next 2 picks. I get enough shoulder injuries already.

My ab work consists of squats, deadlifts and overhead pressing.

yes I'm boring.

[Ritch]

up right rows are not necessary, ever. And don`t do forced reps, I did on this system and it overtrained me to shits.

[Talo]

I Agee with Rich and T . Forced reps on a 5 ME day is no good.. If you can't lift it for all 5 then the weight is too heavy.

Before you start the program you should get your 5RM(ex 200) , then take about 90% of that ( 180 ) . This should be used as your new 5RM . Take about 60% of the 180 and that will be a good starting point. This way you can add about 5% a week to your lift and you won't burn out.

I also find when training heavy I need to deload every 4th week or so.

[MMASTAR]

so then, a lot of you guys dont lift to failure? I always just do my compound lift of the day till failure, and if its bench press i use a spot and do 1 or 2 forced reps, i feel like im not pushing it hard enough if i dont. all my "assistance excerrsizes" are done without a spot therfore no forced reps.

[Adonis13]

i have about 2 excersises per bodypart that i go to failure on. usually 6 sets last 2 to failure. sometimes with a drop. its harder to on legs but everything else i find its what works best for me. you have to be eating for it though.