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Anonymous
>if a program says "Work up to a max set of 5 reps" does it mean do one set where you max out on the 5th rep, or does it mean do enough sets/reps until you get to a set where you max out at 5 reps?
The former, most likely. If you're training for strength, then you want a weight within 80%-90% of your one rep max, so something you can do 5 reps of is about right.
>also, the other day I feel I strained my back doing deadlifts (hadn't done them in forever, prob lost the form when I increased the weight). anyway, it's still sore, so should I do squats later this week or avoid them till the back feels better?
If the muscle is sore, don't work it. You're not going to make any worthwhile gains and you might risk injury. Just make sure your form gets better.
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