Has the ".5" always been part of the equation? I thought it was a strict 1.
Yah .5 with 1 being the upper range, although if 1 is exceeded its completely fine.
I tend to be somewhere in the middle on average. My training is 4 days a week with sometimes 5 (rarely) and no cardio.
My training is Heavy and sometimes pretty fast about 40-50 minutes. Yesterday for instance I did Back which consisted of Pullups to 50 reps in which I started with a 45 lb weight hanging from me.
Then I went on to seated Cable Rows with a straight bar attatchment and did quadruple drop sets (4 sets of Drop Sets). What I do is start with the heaviest possible weight I can lift for 2-4 reps and continue to drop until the end of the stack or stopping if it gets to easy. Each time to failure and not counting any reps.
I then went to a Hammer Strength High Pulldown Machine and did Quadruple drop sets on it as well, starting with my maximum weight.
Next week I will try starting at a higher Maximum weight and doing drop sets the same. (constant weight progression)