Ironborn Questions

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    Ironborn Questions

    Afternoon

    Some questions re. the Ironborn program.

    https://darebee.com/programs/ironborn-program.html

    The introduction states that each exercise should be performed until muscle fatigue is achieved (presumably until you can do no more reps?). However, on the daily exercise plan, such as day 1 for example

    https://darebee.com/programs/ironbor...owall=&start=1

    It states to do reps of 12, 10, 10 & 8.

    Am I reading this wrong? The introduction page is stating to perform the exercises until you can do no more, but the daily plan is stating to do reps of 12, 10, 10 & 8?

    #2
    Hang on, I think I'm being stupid. I assume Im supposed to pick a weight that I'll struggle to do 12,10,10 & 8 with.

    If so, am I supposed to use that weight throughout the 30 days for all exercies? Do I up the weight at any point?

    Comment


      #3
      There is a progression in the program , so the number of reps for the exercises increase during the program. So you don't need to adjust the weight. Basically ...
      Depending how fast you progress it might nevertheless be good to increase the weight ,just in case it became too light .
      An important side note: you will probably want to use different weights depending on the muscle group trained. E.g. you can use a much higher weight when doing squats compared to doing front raises.
      That's not mentioned in the description but without this adjustment you won't be able to fatigue the larger muscle groups.
      Hope this helps.

      Comment


        #4
        Originally posted by Nebulus View Post
        There is a progression in the program , so the number of reps for the exercises increase during the program. So you don't need to adjust the weight. Basically ...
        Depending how fast you progress it might nevertheless be good to increase the weight ,just in case it became too light .
        An important side note: you will probably want to use different weights depending on the muscle group trained. E.g. you can use a much higher weight when doing squats compared to doing front raises.
        That's not mentioned in the description but without this adjustment you won't be able to fatigue the larger muscle groups.
        Hope this helps.
        I see you completed the Ironborn programme. Notice any visual and physical improvements?

        I guess what'll be best to do then is pick a weight for each muscle group that I just about manage to complete the reps with and keep a log of what weight I used for when I come back to do the same exercise later in the programme.

        Comment


          #5
          Originally posted by TC1 View Post

          I guess what'll be best to do then is pick a weight for each muscle group that I just about manage to complete the reps with and keep a log of what weight I used for when I come back to do the same exercise later in the programme.
          Exactly! And don't be shy to add plenty of weight for leg day .

          I would say that i gained some muscle and strength during the program. But note that muscle takes time. You won't go from zero to hero in one take of Ironborn. But if you put in hard work and dedication you will soon feel and see progress .
          And be prepared for some strong muscle soreness, mainly at the beginning of the program

          Comment


            #6
            Originally posted by Nebulus View Post

            Exactly! And don't be shy to add plenty of weight for leg day .

            I would say that i gained some muscle and strength during the program. But note that muscle takes time. You won't go from zero to hero in one take of Ironborn. But if you put in hard work and dedication you will soon feel and see progress .
            And be prepared for some strong muscle soreness, mainly at the beginning of the program
            Wasnt expecting to see anything significant within 30 days, was just more curious as to what to expect once the programme was complete.

            If you can remember (and dont mind answering another question),what was your form using the dumbells? Im temped to pick a weight and use 1020 (1 second to lift the dumbell up, wait 0 seconds before taking 2 seconds to lower the weight and then 0 seconds before lifting the weight again)

            Comment


              #7
              Hmm... not so sure about my Form, times for positive / negative parts. But i remember that i had some short breathing breaks during the squats, lunges etc.

              Comment


                #8
                No worries, Ill mess about with some of the exercises and weights tomorrow in the gym ahead of starting it next week. Cheers bud.

                Comment

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