sets and reps

CO2428 · Post by **CO2428** » Mon Oct 13, 2008 5:46 am

For toning and weight loss, what is a good amount of sets and reps? I'm doing 3X10 right now.

rynuku · Post by **rynuku** » Mon Oct 13, 2008 6:13 am

honestly for weight loss, u gotta eat better....cardio and resistance training can help alot tho

the best way to burn fat doing resistance training is probably high intensity training with a lot of compound movements...try the rep range your in....but set up a circuit with a couple different exercises...and complete a few circuits with a little bit lighter weight without taking a break

as for toning, while resistance training your goal should be focused on more power, size, or endurance of your muscle...the toning part comes with lower body fat%

CO2428 · Post by **CO2428** » Mon Oct 13, 2008 6:16 am

What about the waterbury method? The program I'm on now is good, but I have hit a plateu.

CO2428 · Post by **CO2428** » Mon Oct 13, 2008 6:21 am

this is workout for today:

chest

incline bench cable flyes
3x10 35lbs
flat bench dumbell press
3x10 35lbs
decline dumbell press
3x10 35lbs

triceps

v bar pushdowns
3x10 35lbs
seated dumbell extensions
3x10 20lbs
ez bar extentions
3x10 10 lb plates

paintball26 · Post by **paintball26** » Mon Oct 13, 2008 3:27 pm

if you have plateaued you need to give more info on what you are currently doing:

-How many times a week do you train
-diet

It looks a little excessive on the workout you posted
Someone else should comment on that though

rynuku · Post by **rynuku** » Mon Oct 13, 2008 4:09 pm

i honestly dont know anything about the waterbury method as i make own lil programs...but there are tons of people on here to help u with that...ya if your trying to break a plateau...lemee know what your doing...are you trying to increase strength, muscle size, or muscular endurance? wut is the plateau youve hit? are u not getting stronger, are u not getting any bigger?

or are you strictly trying to lose weight?

personally i think that is kind of overkill on your triceps...whats your complete routine look like?

what are your PRIMARY goals at the moment. fill me in so i can make some suggestions

HOUSTON TEXAN · Post by **HOUSTON TEXAN** » Mon Oct 13, 2008 4:43 pm

CO2428 wrote:this is workout for today:

chest

incline bench cable flyes
3x10 35lbs
flat bench dumbell press
3x10 35lbs
decline dumbell press
3x10 35lbs

triceps

v bar pushdowns
3x10 35lbs
seated dumbell extensions
3x10 20lbs
ez bar extentions
3x10 10 lb plates

That's overkill period.

thekid24 · Post by **thekid24** » Mon Oct 13, 2008 6:21 pm

CO2428 wrote:What about the waterbury method? The program I'm on now is good, but I have hit a plateu.

werent u the same guy who was trashing the waterbury method saying it was "garbage" ?

CO2428 · Post by **CO2428** » Tue Oct 14, 2008 12:07 am

I do think it is garbage, cause I tried it and it didnt work for me.

swanso5 · Post by **swanso5** » Tue Oct 14, 2008 5:41 pm

the program is sound...heaps of people have have success with it here...you must have missed something

HOUSTON TEXAN · Post by **HOUSTON TEXAN** » Tue Oct 14, 2008 5:43 pm

swanso5 wrote:the program is sound...heaps of people have have success with it here...you must have missed something

Probably diet.

thekid24 · Post by **thekid24** » Tue Oct 14, 2008 11:42 pm

no diss but, personally, i think EVERY program, ANY program should somehow work if followed properly and with clean diet.
i mean you're still LIFTING, and you can ask anyone whos ever lifted for even a short period of time, that somehow they noticed improvements no matter how crappy their programs are.
even someone doing just curls every other day 10x3 should get results somehow right?
just sayin' ya know.

cheers.

HOUSTON TEXAN · Post by **HOUSTON TEXAN** » Tue Oct 14, 2008 11:47 pm

Wow....that was surprisingly true for someone fairly new to these boards.

swanso5 · Post by **swanso5** » Wed Oct 15, 2008 1:26 am

to a point yes