Lifting - Reps/sets etc
#1
Lifting - Reps/sets etc
What do you guys like for building strength as far as reps per set, sets per day etc.
Right now I'm sticking to 3 sets of 10reps of whatever weight I can handle. I will be switching it up to a regimen I used to do (Don't have the chart on me, its at home, will post it up when I get home)
What do you guys recommend? I'm looking specifically for building more muscle/strength.
Right now I'm sticking to 3 sets of 10reps of whatever weight I can handle. I will be switching it up to a regimen I used to do (Don't have the chart on me, its at home, will post it up when I get home)
What do you guys recommend? I'm looking specifically for building more muscle/strength.
#2
You'll build muscle, even with high reps. You just won't get as bulky as you would lifting heavier weight. I prefer as much weight as I can handle safely for 12-15 reps. That way, I gain mass and get a lot stronger than I would if I were just lifting the same number of reps with a lighter load.
The huge CON to this is the probability of injury goes up as the weight increase, because your form will breakdown as your muscles fatigue. Unless you have a dedicated lifting partner or trainer, stick to the lighter loads so you don't get hurt.
If you have specific questions, PM me and I will attempt to answer them.
The huge CON to this is the probability of injury goes up as the weight increase, because your form will breakdown as your muscles fatigue. Unless you have a dedicated lifting partner or trainer, stick to the lighter loads so you don't get hurt.
If you have specific questions, PM me and I will attempt to answer them.
#4
You'll build muscle, even with high reps. You just won't get as bulky as you would lifting heavier weight. I prefer as much weight as I can handle safely for 12-15 reps. That way, I gain mass and get a lot stronger than I would if I were just lifting the same number of reps with a lighter load.
The huge CON to this is the probability of injury goes up as the weight increase, because your form will breakdown as your muscles fatigue. Unless you have a dedicated lifting partner or trainer, stick to the lighter loads so you don't get hurt.
If you have specific questions, PM me and I will attempt to answer them.
The huge CON to this is the probability of injury goes up as the weight increase, because your form will breakdown as your muscles fatigue. Unless you have a dedicated lifting partner or trainer, stick to the lighter loads so you don't get hurt.
If you have specific questions, PM me and I will attempt to answer them.
#5
For building strength I do two drop set variants, each 4 sets
8 6 6 4
5 3 2 2
Each time I go up in weight.
The sets of 8, 6, 6, 4 reps are more hypertrophy (build muscle mass) and the 5, 3, 2, 2 reps are more of straightforward strength building.
What I have been told by trainers and also read is that to build strength you generally want to go high weight low rep. I do that for a few weeks then do a couple weeks of 4x10-12.
8 6 6 4
5 3 2 2
Each time I go up in weight.
The sets of 8, 6, 6, 4 reps are more hypertrophy (build muscle mass) and the 5, 3, 2, 2 reps are more of straightforward strength building.
What I have been told by trainers and also read is that to build strength you generally want to go high weight low rep. I do that for a few weeks then do a couple weeks of 4x10-12.
#6
My old regime set looked like this (Not sure the weight amounts at this point, gotta look at where I would be)
6 6 2 2 6 8
Will probably start that again today and see how it goes.
6 6 2 2 6 8
Will probably start that again today and see how it goes.
#8
I usually do reps of 20-15-10 and add weight with each one of those sets. I try to pick the weight so that I can't do any more than 10 with that last set or struggle to finish it. But....I'm scrawny so I don't know what I'm talking about.
#9
I usually go for 3 sets and 15 reps. Going for more reps with lighter weight is better for stamina/endurance muscles. If you plan on going for a lot of reps, you should feel a big burn by the last 2-3 reps.