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One of the exercises listed for the STS DVDs is "squats, wide stance, supine" and it is supposed to be for the back. Is this an actual exercise or a mistake? If it's an actual exercise, can somebody explain to me how to do it? Supine is just a mistake, we will fix it.

requesting clarification I'm confused because there are exercises that have a number in a % field, but they are not listed on the 1RM list. Some of these are exercises that appear to use only body weight. For example, staggered pushups says we should use 90% of our 1RM (disk 1) and wall...

Thanks! This was helpful. For these exercises that have a rep pattern, how will there be an indication of what size weight we should use?

Oh! Thank you, that was helpful. I'm still not entirely sure why the 1RMs are important with some, but not with others, but I'll base my weights on similar exercises. Thank you! :D

Maybe we can add weights if we want? I'm not sure. I know I'd have to lift a pretty heavy weight to max out at 8-12 calve raises. Typically the DVDs see to go for more reps with calve raises. Oh well, if other folks are not testing for them, I'll skip for now. Maybe it will become clear when...

There appear to be a heck of a lot of exercises in the 1RM calculator that are not on the One Rep Max Chart that we printed out. I understand that some of these are body weight exercises (such as push ups). But some of them appear to involve weights. Should we be testing these? I tried...

Hi there. Did you guys so the IRM for the calve raises and low lunge/squat combos exercises? Both are listed on the STS One Rep Max Chart (although only with one star), but they do not appear to use added weights.

Thank you! It is a naked mole rat, a creature that is ugly to some, but I think is darned cute.

What bands can we use as an alternative to the pull-up bar? Do we use flat bands or some type of tubing?

Okay, I think I've got it. Thank you!

I thought I was alone in this issue. I have grip strength issues (repetitive motion injuries) and have trouble holding the dumbbells. This was particularly a problem for deadlifts. Even with a weighted vest, I haven't been able to lift enough to exhaust my legs for most exercises within 10...

Can somebody explain the difference between the leg press, the step up, and the reverse lunge on the step? I guess with the reverse lunge you start on the step, rather than the floor. Is that the only difference? What is the difference between the leg press and the step up? Thanks!

Just replying to bump this up. I'm curious too. :)

Great, thanks so much!

Oh! Thanks, that makes sense. So, does 1 rep mean 1 full and 1 half rep?

There are a few exercises that specify "1.5" after them. For example -- Seated Concentration curls 1.5 Does 1.5 indicate something to do with the timing? For example, each second should now be a second and a half? Forgive my ignorance, but I want to be sure I do them correctly.

Just a bump. I'm also curious about the tower.

When performing the 1RM test for dumbbell exercises (that have 2 dumbbells), have people been entering the total weight of the combined dumbbells, or the weight of each dumbbell? Or does it depend on the exercise? Would you enter the single dumbbell weight for bicep curls, because each bicep is...

Thanks Joan. So, basically, the 2nd and 3rd mesocycles will use the same exercises, but different reps and weights. Am I understanding correctly?

Doh! Of course -- I haven't been entering my weight in. I was thinking it would base it on the weight I initially entered (if I even did so, can't remember now). That makes good sense. Thank you!