hi every1, i was wondering if you could give me some advice on some exercise routines.
im , 28, 6ft tall and weigh 79kg and feel that im extremely slim. i know that i need to eat loads and work out but im unsure regarding exercise sets and repitions that are best.
therefore can any1 give me information on the following.
how many sets should i do?
how many reps should i do?
how long a break should i take between sets?
and how many areas should i work on per session?
i.e, chest, shoulders, biceps and back. is it ok to work each of these session.
also wot is the best weight target i should be aiming for?
many thanks for all your information
exercise routines_please advise
Moderators: Boss Man, cassiegose
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sugar_singh
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- Posts: 3
- Joined: Mon Feb 16, 2009 8:22 am
1 - depends on what split your using...for someone with your body i'd go for full body 3 sessions a week that would have 15 - 20 total sets in total which means we need to be efficicent and use the "big" exercises to cover as much muscle as we can in a short space of time
2 - i'd go as low as 6 and not higher then 15 but again depends on what reps you've done before
3 - rest depends almost exclusively on the exercise
4 - use 1 exercise variation of each of these:
deadlift or deadlift
bench press or push up
row
single leg exercise
pull or chin up or pulldown
shoulder press
core
54 - the heaviest you can lift for whatever rep range your aiming for
2 - i'd go as low as 6 and not higher then 15 but again depends on what reps you've done before
3 - rest depends almost exclusively on the exercise
4 - use 1 exercise variation of each of these:
deadlift or deadlift
bench press or push up
row
single leg exercise
pull or chin up or pulldown
shoulder press
core
54 - the heaviest you can lift for whatever rep range your aiming for
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cwbakagain
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- Posts: 11
- Joined: Tue Feb 24, 2009 1:24 am
yup
well im also pretty slim myself
how many sets should i do? i do 3 sets per machine
how many reps should i do? i do 10 reps or atleast 8
how long a break should i take between sets? i usally take about a min to a min and a half break
and how many areas should i work on per session? i work on 2 per session back and biceps or chest and traps so on
but this is just what i do, ive seen good results but i am having trouble gaining weight but im only 20 so that could also have something to do with it
how many sets should i do? i do 3 sets per machine
how many reps should i do? i do 10 reps or atleast 8
how long a break should i take between sets? i usally take about a min to a min and a half break
and how many areas should i work on per session? i work on 2 per session back and biceps or chest and traps so on
but this is just what i do, ive seen good results but i am having trouble gaining weight but im only 20 so that could also have something to do with it
1 - sets depends on reps mostly...4 - 10 for strength...2 - 5 for muscle gain...2 - 5 for endurance
2 - reps will depend on your goal...1 - 5 for strength...6 - 12 for muscle gain...12 - 15 for endurance
3 - rest depends on sets...1 - 5 use 2 - 5mins...6 - 12 use 30 - 2mins...12 - 12 use 30 - 60secs
4 - depens on your weekly set up (full body, upper/lower pslit etc)
2 - reps will depend on your goal...1 - 5 for strength...6 - 12 for muscle gain...12 - 15 for endurance
3 - rest depends on sets...1 - 5 use 2 - 5mins...6 - 12 use 30 - 2mins...12 - 12 use 30 - 60secs
4 - depens on your weekly set up (full body, upper/lower pslit etc)