Reps per set

juan92 · Post by **juan92** » Thu Sep 18, 2008 10:00 pm

im confused
some say to do 3 sets of 5(Heavy) others tell me to do 3 sets of 10(not as heavy) ...?
is there a difference?

x_rated_mo · Post by **x_rated_mo** » Mon Sep 22, 2008 5:26 am

depends on your goals.
generally, i've found the most results with these methods:
to get ripped, do full body workouts 3 times a week, doing 4 sets of 10 (and its not 3 because if you do 4 sets, you're muscles are working harder therefore allowing them to grow faster) and do HIIT (30 secs running as fast as you can, then 30 seconds as slow as you can or jogging) twice a week.
make sure to stay away from sugars refined carbs and junk food in all cases
bulking up, i've also found it better to do fullbody workouts 3 times a week, but with 5 sets of 6 or 8 .. or you can do one muscle a day, with 5 sets of 6 or 8
remember to stretch for flexibility--it'll help you increase your performance, and range of motion resulting in fuller muscles .. warm up and cool down, and always have a full meal containing carbs and protien right after your work out for best results .. hope i've been of help

swanso5 · Post by **swanso5** » Mon Sep 22, 2008 5:33 pm

juan - do both

mo - 4 sets isn't neccesarily better than 3 setsn as everyone had different body make ups, recovery times and even the exercise needs to be taken into account...no low rep work in fat loss phases is silly...if you lose strength you lose muscle...you lose muscle you get fatter..1 muscle a day is not great either

juan92 · Post by **juan92** » Mon Sep 22, 2008 9:45 pm

i started doing 3/10 and i defnetly feel like im working out this time.

thekid24 · Post by **thekid24** » Mon Sep 22, 2008 11:58 pm

i think its best to just follow one program and try it for about 2-3 weeks and see if you get good results.?

check out some programs/articles written by professionals and try to stick to it for the whole duration.?

honda12967 · Post by **honda12967** » Tue Sep 23, 2008 6:27 pm

Im on the weight lifting team at school and they have taught us hight weight low reps makes you stronger so like 3 sets of 4 reps. But if your looking to get bigger you want lighter weight and about 10-15 reps that will build mass.

swanso5 · Post by **swanso5** » Tue Sep 23, 2008 6:40 pm

10 - 15 reps won't make you bigger if you don't get stronger

juan92 · Post by **juan92** » Tue Sep 23, 2008 7:10 pm

i went from lifting 50lb to 100lb on bench press

honda12967 · Post by **honda12967** » Wed Sep 24, 2008 4:10 pm

its not goin to get you as strong its goin to get you more stamina and more mass, the more you work a muscle the more it tears and what makes more mass is scar tissue that is used to recover and rebuild the tears in the muscle.

juan92 · Post by **juan92** » Wed Sep 24, 2008 5:36 pm

muscle burns more fat so i guess im going the right way

swanso5 · Post by **swanso5** » Wed Sep 24, 2008 5:40 pm

musckle damage and fatigue doesn't ensure growth...ecspecially with 99% of people's diets and training programs

juan92 · Post by **juan92** » Wed Sep 24, 2008 5:48 pm

im eating protein with evry meal