need help with reps

jayson13 · Post by **jayson13** » Sun Jun 15, 2008 5:02 pm

i am skinny and i was wondering how many reps i should do? i have read that i should do 8 to 10 and i read that should do 4 to 8 so can someone help me out and is it the same 4 abs reps? thanks alot, by the way i am 5'9 and 126 pounds . thanks alot.

Boss Man · Post by **Boss Man** » Sun Jun 15, 2008 5:37 pm

Abs reps would be a bit different perhaps. I'd go for a 6-10 range, keep things simple. you could go for 4, but if you get into a sticky situation, 4 isn't much time to get your mind focused on the possibility of a dud last rep, and be ready for it if it happens.

I've never gone lower than 6 reps. If you ever get a day when one or two exercises, end up with a dud rep on the end for whatever reasons, like 5.5 reps for example, you learn to recognise the signs and your mind is prepared, so when you're Arms fail, your mental safety mechanism, (or mind muscle connection), kicks in to stop you getting hurt.

Or that should be the case, as it is with me.

swanso5 · Post by **swanso5** » Sun Jun 15, 2008 8:07 pm

don't go on reps per set, go on total reps per exercise..the total reps will detirmined by your goal...for strength aim for 9 - 15, for fat loss 24 - 36 and for muscle gain 36 - 48...choose a 4 - 8 rep wt and do as many sets as needed until you reach your rep goal...easy

FeeFee · Post by **FeeFee** » Mon Jun 16, 2008 12:22 pm

I aim for 9-15 and 20 on warm-up sets.

swanso5 · Post by **swanso5** » Mon Jun 16, 2008 5:25 pm

20 rep warm up sets are no good...your not doing 20 rep working sets so why warm up for with them? you don't do sprint training to run a marathon....and besides they'll fatigue you before you even start

FeeFee · Post by **FeeFee** » Tue Jun 17, 2008 12:11 pm

swanso5 wrote:20 rep warm up sets are no good...your not doing 20 rep working sets so why warm up for with them? you don't do sprint training to run a marathon....and besides they'll fatigue you before you even start

I know, ----but it doesnt seem to be doing any harm and I dont do 20 all the time for every muscle group. I use light weights to do the warm-ups.

swanso5 · Post by **swanso5** » Tue Jun 17, 2008 7:09 pm

your best to do 3 - 4 sets of 3 - 6 making heavier each week...a great idea is to even warm up to a set that is HEAVIER than your working set for lower type reps so you're working sets feel easier...

e.g.

working sets for bench press is 3 x 10 @ 50kgs

warm up 1 - 1 x 4 @ 25kgs
warm up 2 - 1 x 4 @ 35kgs
warm up 3 - 1 x 4 @ 45kgs
over reachiong warm up 4 - 1 x 4 2 55 - 60kgs

working sets 3 x 10 @ 50kgs

FeeFee · Post by **FeeFee** » Wed Jun 18, 2008 10:49 am

swanso5 wrote:your best to do 3 - 4 sets of 3 - 6 making heavier each week...a great idea is to even warm up to a set that is HEAVIER than your working set for lower type reps so you're working sets feel easier...

I'll try this and see how it goes. Kinda makes sense

Christopheel · Post by **Christopheel** » Wed Jun 18, 2008 11:16 am

You even warm up on other exercises than your first of the workout ?

Usually I will do a little warm-up for the first exercises but after I just do the work ... am I wrong doing so ?

FeeFee · Post by **FeeFee** » Wed Jun 18, 2008 3:56 pm

Christopheel wrote:You even warm up on other exercises than your first of the workout ?

Usually I will do a little warm-up for the first exercises but after I just do the work ... am I wrong doing so ?

sometimes I do, sometimes not....like if i missed two days for example, i try to ensure that the muscles are really warmed up for each particular exercise before beginning the work sets....is that bad?

Christopheel · Post by **Christopheel** » Wed Jun 18, 2008 4:39 pm

FeeFee wrote:
Christopheel wrote:You even warm up on other exercises than your first of the workout ?

Usually I will do a little warm-up for the first exercises but after I just do the work ... am I wrong doing so ?
sometimes I do, sometimes not....like if i missed two days for example, i try to ensure that the muscles are really warmed up for each particular exercise before beginning the work sets....is that bad?

I'm not sure this is why I asked

Will wait on Swanso and Bossman LOL

Asked instructor today and he didn't have an answer for me ... I hate commercial Gym

swanso5 · Post by **swanso5** » Wed Jun 18, 2008 8:43 pm

i do and i don't...

obviously for max effort there's plenty of progressive warm up sets...i feel i need more bench and pull up warm ups then rowing warm ups if they are accesroy heavy movements but anything over 4 - 6 reps per set after that than no...i do lower/upper body splits so once i do max effort exercise than i really don;t need any other warm ups but still will use them if i need them...definately not for all exercises though...i do thorough movement prep beforehand too which negates the need for heaps of warm upss (check log)