Form vs Weight

Or vice versa,

I've recently started dabbling with Ben Pakulski's Mi40-Xtreme program. Due to the nature of his workouts and 4 second negatives, the weights I use have been lowered immensely. However, even before Mi40, this has bothered me.

I can, for example, incline DB press 28kgs for 12 reps with good form. I can also incline press 10kgs, for 12 reps, with better form, a more intense burn and maintain better contraction on the concentric and ecentric.

Where does one find the correct balance? Due to work I haven't been on a very strict eating and/or exercise regime which have also influenced my lifts.

In terms of progressive overload, where do I start if I can lift 30kgs and 10kgs, feeling a better mind muscle connection and burn on 10kgs. I know people say find your 1 rep max and work from there, but this hasn't worked for me.

Great program. Start with 70% of your max weight, 10/10 program

Oupa vergeef my as ek 'n aartappel is maar hoe bereken ek dit? Soos ek ouer word probeer ek slimmer oefen. Ek kon so 5 jaar gelede 140kgs squat maar nou kan ek nie, en ek het geen begeerte om regtig weer met sulke gewigte te peuter nie. My heupe en knieë voel dit te erg. Tog wil ek steeds size optel. Dankie.

The 4 second negatives have destroyed me. Note I'm doing this program off-cycle.

Begin met 20% minder as jou bodyweigh en voel hoe voel jou kniee en heupe en die kak en kerm pyne van 40+

Werk so 2 sets van 12, en voel hoe voel dinge. Sit jou bodyweight op en doen 3 sets van 10 tot 12. Jy sal amper vrek wees, maar jou joints sal ok wees. Volgende week begin met jou bodyweight en oefen die hele 5 sets. Week 3 eerste stel jou body weigh, 2, 3, + 20kg, 4, 5 - 40kg.

As alles befok voel dan up jy elke week 20kg soos jy kan, maar hou by 10 tot 12 reps

symmetricstrength.com/calculator/one_rep_max

For 1RM calculator.

Sent from the flight launch deck using semaphore signals.

Furk wrote: symmetricstrength.com/calculator/one_rep_max

For 1RM calculator.

Sent from the flight launch deck using semaphore signals.

Fucking Internet

Thx boet.

For the sake of not starting another thread, I am going to post here.

So I did the MI40X program, and started with the intermediate program. "I've exercised most of my life, am in good shape and strong, intermediate should be fine!". Uhm, fuck no. I got absolutely wrecked.

Skip a few weeks, a few vials and a few tons of chicken later, I'm doing the beginner program. On week 2 day 3 and running this until the end of my cycle which is looming. I have one question which anyone with experience can please chime in on.

On back days, Ben likes to remind me of what a pussy I am by making me doing Deadlifts, 4 sets of 7, 7, 14, 21.

How do I approach these? Doing a set of 7's with the same weight as I would the 21's, well, that's not possible. Either I missed something in the manual or I completely misunderstand the program. I've just been doing rest-sets until I reach 21 at the end.

Also, NOS sets, on some exercises I have to go so light, there is nothing to drop?? Talk about leaving ego at the door! But it's taught me a lot about my attitude, limits and mind-muscle connection.

Witwolf wrote: For the sake of not starting another thread, I am going to post here.

So I did the MI40X program, and started with the intermediate program. "I've exercised most of my life, am in good shape and strong, intermediate should be fine!". Uhm, fuck no. I got absolutely wrecked.

Skip a few weeks, a few vials and a few tons of chicken later, I'm doing the beginner program. On week 2 day 3 and running this until the end of my cycle which is looming. I have one question which anyone with experience can please chime in on.

On back days, Ben likes to remind me of what a pussy I am by making me doing Deadlifts, 4 sets of 7, 7, 14, 21.

How do I approach these? Doing a set of 7's with the same weight as I would the 21's, well, that's not possible. Either I missed something in the manual or I completely misunderstand the program. I've just been doing rest-sets until I reach 21 at the end.

Also, NOS sets, on some exercises I have to go so light, there is nothing to drop?? Talk about leaving ego at the door! But it's taught me a lot about my attitude, limits and mind-muscle connection.

ive had the same issue no explanation on the Mi40 program.

This is how i have approached it:

because the deadlifts are last your back is pretty warmed up at this point, so the first 2 x 7 set I hit pretty heavy rest the 40 seconds drop the weight about 5kg move to 14 reps rest 40 sec drop 5kg hit 21 reps also i sometimes rest in between reps 10 seconds when needed as this is very taxing on the body.

the nos sets if on the 3 set the weight is to light contiune the 2 set to 16 reps and leave out the 3 set or rest 10 seconds and push out 8 more reps with the same weight from the second set remember this is a intensity technic,so intensty is the main goal and can be achieved in others ways still using nos principles.

mi40 Pro is epic, everyone should give it a shot.

Oupa wrote: mi40 Pro is epic, everyone should give it a shot.

Agree Mi40 great program.

Thanks for the feedback. I am thoroughly enjoying this program and am starting week 3 tomorrow. I did take two days off, but should be well worth it.

I haven't been challenged like this in a very long time.