Reps/Sets Formula
Moderators: Boss Man, cassiegose
Reps/Sets Formula
Heavy weight and low reps, I understand is the better method for muscle definition...so what would a good formula to follow be ie. # of reps and sets and why.
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CAndersonCSCS
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- Joined: Wed Nov 23, 2005 10:46 pm
Hi Milly, fat loss is the best method for muscle definition. Without that, it doesn't matter how many sets/reps you do.
As far as a resistance training program geared towards fat loss, I've used multiple sets (3-4) of compound movements (squats, presses, pulls) supersetting lower body movements with upper body movements for reps of 8-12 with pretty good success.
As far as a resistance training program geared towards fat loss, I've used multiple sets (3-4) of compound movements (squats, presses, pulls) supersetting lower body movements with upper body movements for reps of 8-12 with pretty good success.
Strength Training
How can I "shake up" cardio, as fat loss seems to have hit a plateau.
I either swim or use stationary bike or do an aerobics class on non resistance training days (2-3 days/wk) Is this a good approach?
Are aerobics (body attack) classes, good for fat loss.
I either swim or use stationary bike or do an aerobics class on non resistance training days (2-3 days/wk) Is this a good approach?
Are aerobics (body attack) classes, good for fat loss.
without even knowing your wts regime i bet that's the one that could do with a shake up so maybe post that and we can have a look
classes are not great in book...for fat loss short duration high intensity activity such as wts, HIIT, sptints etc or long duration low intensity activity such as incline walking are best...time wise obviuosly wts and sprints are optimal...anything in bwtween and ou are basically spinning your wheels so to say probably training not hard enough to maintain muscle but probably too hard to burn fat for fuel whoch is where the classes have you most of the time
classes are not great in book...for fat loss short duration high intensity activity such as wts, HIIT, sptints etc or long duration low intensity activity such as incline walking are best...time wise obviuosly wts and sprints are optimal...anything in bwtween and ou are basically spinning your wheels so to say probably training not hard enough to maintain muscle but probably too hard to burn fat for fuel whoch is where the classes have you most of the time
Strength Training
swanso5 - appreciate your help.
M:Upper - Pullover,(65lbs)Pec Fly 67lbs. Lat Pulldown 80lbs. Chest Press 50lb.Biceps 35lbs. Triceps 50lbs.Ab Crunch 65lbs, a rowing one 95lbs.
T:Cardio: 15 mins on bike,swimming or aerobics
Wed:Lower: leg press (200lbs)leg ext(50lbs)leg curl(50lbs)ab crunch 65lbs
Usually do 2setsx8
TH: Upper
Fri: Cardio
Sat: Lower
What can I do to shake things up. Pretty sure I can still go heavier wts, but will that get fat loss going..Only size 10 - 65kg, but fat % was showing 39% which still has me baffled as I am only a small frame.
M:Upper - Pullover,(65lbs)Pec Fly 67lbs. Lat Pulldown 80lbs. Chest Press 50lb.Biceps 35lbs. Triceps 50lbs.Ab Crunch 65lbs, a rowing one 95lbs.
T:Cardio: 15 mins on bike,swimming or aerobics
Wed:Lower: leg press (200lbs)leg ext(50lbs)leg curl(50lbs)ab crunch 65lbs
Usually do 2setsx8
TH: Upper
Fri: Cardio
Sat: Lower
What can I do to shake things up. Pretty sure I can still go heavier wts, but will that get fat loss going..Only size 10 - 65kg, but fat % was showing 39% which still has me baffled as I am only a small frame.
- too many machines and isolation exercises and i don't think you work enough muscle mass during your workouts
- i strongly urge you to check out The Waterbury Method by Chad Waterbury and get into that program which also has cardio recommendations in it for optimal benefits
- chicks always go lighter than they actually can but don't...go heavy or go home milly dear!!!
- the more wt you lift the more muscle you'll gain and the more fat you'll burn...not hard really
- size 10 at 65kgs at 39% bf??? something is not right there...either you have a really low level of actual muscle (from those figures it puts you at about 8kg with a 50% hydration / water reading included) or maybe you were at your "monthly' stage which can play with readings
- i strongly urge you to check out The Waterbury Method by Chad Waterbury and get into that program which also has cardio recommendations in it for optimal benefits
- chicks always go lighter than they actually can but don't...go heavy or go home milly dear!!!
- the more wt you lift the more muscle you'll gain and the more fat you'll burn...not hard really
- size 10 at 65kgs at 39% bf??? something is not right there...either you have a really low level of actual muscle (from those figures it puts you at about 8kg with a 50% hydration / water reading included) or maybe you were at your "monthly' stage which can play with readings
Agreed, you cannot possibly be a 65kg size 10 woman with 39% bf. Something isn't right with those stats.
Possibly you weighed at night, not first thing in the morning. Don't forget at night, you might have some undigested food, and some Urine / Excreta in your system, which could affect a weight reading, compared to doing it first thing, after a good toilet session.
Or like Swanso said, possibly TOM is playing silly beggers with your readings if TOM is happening.
I would have to say at 65kg, 39% bf, you'd have to be at least a 16 size.
How did you get your readings done? Doctor, Home Equipment, Gym, other?
Possibly you weighed at night, not first thing in the morning. Don't forget at night, you might have some undigested food, and some Urine / Excreta in your system, which could affect a weight reading, compared to doing it first thing, after a good toilet session.
Or like Swanso said, possibly TOM is playing silly beggers with your readings if TOM is happening.
I would have to say at 65kg, 39% bf, you'd have to be at least a 16 size.
How did you get your readings done? Doctor, Home Equipment, Gym, other?
Strength Training
Can't be TOM as the nursery has gone, but playpen is still there!Boss Man wrote:Agreed, you cannot possibly be a 65kg size 10 woman with 39% bf. Something isn't right with those stats.
Or like Swanso said, possibly TOM is playing silly beggers with your readings if TOM is happening.
I would have to say at 65kg, 39% bf, you'd have to be at least a 16 size.
How did you get your readings done? Doctor, Home Equipment, Gym, other?
Readings were done at Gym about 4p.m. - i said at the time that it couldn't be so as that meant I was putting on fat - is there anyway I can do this myself at home, I do have a small set of calipers are these any good.
There's your potential problem. Weight readings at 4PM, when you're full of undigested food and waste matter.
Although having said that, that would mean first thing, you probably weigh less, making the Fat reading look worse in relation to post-sleep weight, if you were still 39%, and then about 63-64kg instead of 65.
So the obvious answer is either you're being measured with a bad set of scales, or a bad set of calipers. I doubt both factors, (though it's not impossible), are responsible.
I think you can get elctronic fat measuring devices, can't say if some or all of those work well, I've never used one. I would think Calipers that are metal will be definitely better than plastic ones.
Also I believe some electronic home scales will give Fat readings so I hear.
The other factor with Fat measuring though, is potentially where the person measures, and how many measurements, as a mean average would different between say 4 tested areas and 5.
The Calipers you have might work, but I'm not someone that's ever tested myself or others before.
What are the calipers like? I.E. design, shape, what they're made of.
Although having said that, that would mean first thing, you probably weigh less, making the Fat reading look worse in relation to post-sleep weight, if you were still 39%, and then about 63-64kg instead of 65.
So the obvious answer is either you're being measured with a bad set of scales, or a bad set of calipers. I doubt both factors, (though it's not impossible), are responsible.
I think you can get elctronic fat measuring devices, can't say if some or all of those work well, I've never used one. I would think Calipers that are metal will be definitely better than plastic ones.
Also I believe some electronic home scales will give Fat readings so I hear.
The other factor with Fat measuring though, is potentially where the person measures, and how many measurements, as a mean average would different between say 4 tested areas and 5.
The Calipers you have might work, but I'm not someone that's ever tested myself or others before.
What are the calipers like? I.E. design, shape, what they're made of.
Milly, I wouldn't even concern myself with that number. BF tests are flawed in so many ways. The best test is a measurement over your button, once a week. Hips and thighs are useful measurments as well. Those numbers will tell if you are losing and the way your clothes fit and what the mirror tells you are the most accurate. Fat that is deep in the cannot be measured with calipers and scales can be way off.
Stay as far away from numbers as you can, they lie.
db
Stay as far away from numbers as you can, they lie.
db
Strength Training
DianaB,
Thank you. As this had me baffled. clothes fit better, body feels firmer and trimmer, so the 39% bf reading results from gym staff had me confused. The only requirement I was given, was to get reading done before I exercised, so was not aware time of day could influence readings etc.
I have a set of FatTrack II Gold Digital Calipers that I got from a place in Colorado (AccuFitness.com). Have taken 6 readings from back of biceps, waist/hip and upper thigh and am getting readings of 19% BF, so guess I can use this as a guide.
Thank you. As this had me baffled. clothes fit better, body feels firmer and trimmer, so the 39% bf reading results from gym staff had me confused. The only requirement I was given, was to get reading done before I exercised, so was not aware time of day could influence readings etc.
I have a set of FatTrack II Gold Digital Calipers that I got from a place in Colorado (AccuFitness.com). Have taken 6 readings from back of biceps, waist/hip and upper thigh and am getting readings of 19% BF, so guess I can use this as a guide.
You can use it as a guide, for sure, but don't let the numbers influence you. Use the measuring tape and no more than once a week.
I've seen too many people get down on themselves over BF% and scale weight. Your general well being is the best gauge. It helps to log your training and your feelings for each day. That will give you something to look back on, where you made progress and where you did not. Then you can make adjustments based on what worked and what didn't work. Very useful when you reach a plateau in weight loss. And take pictures. The last person to see changes in yourself is you, a picture from 3 months ago helps to be able to see the progress you've made.
The mental game is very important in any body transformation.
db
I've seen too many people get down on themselves over BF% and scale weight. Your general well being is the best gauge. It helps to log your training and your feelings for each day. That will give you something to look back on, where you made progress and where you did not. Then you can make adjustments based on what worked and what didn't work. Very useful when you reach a plateau in weight loss. And take pictures. The last person to see changes in yourself is you, a picture from 3 months ago helps to be able to see the progress you've made.
The mental game is very important in any body transformation.
db