AMRAPS for Powerlifting?

0:09 Ladies and gentlemen, Welcome to One Good Question, our Friday episode of fifty percent Facts, where we take questions from y'all. If you want to get involved, head over to Good Companydiscord dot com. It's like a forum if you don't have Discord, download it's one of the coolest apps and basically we have a like minded community there. You can hang out chat a bunch of different tabs. On the left, there's one that's One Good Question. You can ask your question to be featured. And also, if you want to get involved, Good Company Apparel dot com, three SB dot Co. Same website. Check it out for all luxury training gear and use code three year for twenty percent off. Today is the last freakin day, so you better be listening to this on Friday. Head over to three SB dot co. Check it out and if you're new, welcome. I'm some on the mike.

0:49 This is Jim mcdee and we're also brought to you by Legion Supplements. So Legionathletics dot Com all the supplement needs you could ever want, from health basics, from vitamins, fish, oils, et cetera, all the way up to pre workouts and a beautiful tasting weight protein and use good company there for twenty percent off your purchase. So Legionathletics dot com. All right, so I'm pulling this question off of off of the subreddit for powerlifting. I don't go here very often, but I have dump jumped in lately just watching what people had to say about the the WRPF pro met So here's the question is from I'm not going to credit this person because they don't necessarily follow us.

1:34 Is there a cutoff range for an am rap and I guess we should probably start with what an am rap so as many reps as possible? But is it as many reps as possible till failure till death to till death death to us part? Yeah, I think when you're am rap in. You know, it's been used as a strength condition forever. It got i think, really popular in CrossFit because a lot of times it would be part of a competition or part of your test, and it would be within a time limit, so you're doing you know, ten burpies. It could also stand for like as many rounds as possible, Yeah, the ten burpees and then as many chin ups as you can within a minute. In power lifting sense or bodybuilding sense, you'll use it perhaps to just gain more volume, to kind of gauge where you are, or to hit like a full out rep PR at a certain weight. And I think each one kind of has a different ending point. You know, if it's just part of a regular program and you're whether you're building muscle, et cetera. Hopefully it's not, yeah, because an am RAP is like a setting, and then we also need an intensity involved. So either you choose a weight and then which chance you're probably testing yourself with three fifteen bench and you're gonna go all out, or a lot of times it might be an am wrap with an intensity base where you have like an RPE at the end, where you probably save reps in the tank. If you're powerlifting, typically you're always going to kind of say one in the tank. There's very few times you're going to go RPE ten.

3:06 There's just kind of no purpose to it. It's going to fry you too much, and then the chance of missing is just obviously up. Then it's just not necessary. You can make all the progress you ever want hitting RPE nine's nine and a halfs. Obviously it's hard to gauge, so you can missweight still, but similar goes with an am rap. You know, you might work up to a percentage and hit an am rap. You might work up to a intensity and hit an am rap. If you're bodybuilding, I know, you know, renaissance puritization. Mike can then use am wraps sometimes they'll do you do and I do it a lot of my programming too. When we're trying to catch some volume or intensity, that will do like two sets of five, you know, at eighty percent, and then we'll do one set of five am wrap after that at the same load. And that's just kind of a way to get extra push and then to make sure the intensity for iypertrophee is where we need at the end there. So that's kind of an am wrap. It's a drop set. Well, you just no, because the weight could be the same, it could be a straight set. It could be right. So say you're doing two by five and eighty percent and you know those end up being RPE sevens. Then the one by one by am wrap at eighty percent, you probably push to an RB eight or nine just to catch that intensity. If the goal is I percha fhe, obviously intensity is going to be our main indicator, So we want to get close to failure. And if you're strengthen you know, if your strengths a goal, probably less m reps are needed, you know. I think one of the questions is, yeah, like how many reps is too many reps? Yeah? And just like if strengths the goal. You know, this might be controversial, I don't think so, but like, you don't really, in my opinion, need to do anything over like seven eight

4:38 reps ever on a compound movement, and even if you're bodybuilding, you don't need to. I think there's uses for it for sure, and other exercises like a curl. You know, doing a heavy set of five is probably just a lot on your joints, So you can curl obviously higher reps, but two in compounds are bigger movements, you know, the five to eight rep range. You can build muscle sets a three, You can build muscle all the way up to sets of twenty thirty. But it's just kind of like what's going to cause the most fatigue? Doing a heavy as set of thirty is going to get you more sore and fuck up your training longer. And I find the same with compounds, like why would we need to deadlift a heavy asset of nine when I can get the similar results by doing a set of five or six fuel less, beat up, be less sore, and be able to train again soon. So yeah, a lot of AM wrap stuff makes more sense to me with crossfitter conditioning in mind, or muscle endurance depending. You know, if you're like a regular athlete rather than a strength athlete, and we can catch some volume on different exercises and it can't be used for anything. It can be biceps all the way up to sprints.

5:36 You know, you're doing ten yard sprints as many rounds as possible within a certain amount of time or something. But yeah, hopefully that's a very general guide. Yeah, I mean, basically it's an internal it's a decision based on how how everything's feeling in the moment, like what the weight is and what the reps are and how long you go. Like yeah, but there there is a diminishing returns at some point. Yeah. It's kind of like everything with programming, like what's the intent behind it, Like why do you need an AM wrap? And with conditioning, it's probably to test yourself so you can do the same thing in six weeks and see if you get more rounds or more reps in right with strength training. There's definitely some pieces you can use from it, but it's probably not something I would use a ton, Probably not the most critical thing. Yeah, just Sara, You're gonna beat your ass up, all right, ladies and gentlemen. New episodes every Wednesday and Friday. Legionathletics dot com. Use go code good Company three year code three sb dot co. Last day for that sale twenty percent off all good company and peril. Appreciate you guys so much so, I'm Michael, catch you the next one. I am at the Jim mcdonna, all those social media. This show is fifty percent facts. What percent is a word at fifty is just numbers? Fifty percent facts. Just a speaker.

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