Hiya, i've been working out for just over a year now, and have been making slow progress, but it is still progress. I was just wondering which kind of reps and sets are the best, i've been doing exercises in this way, 12 reps of a light weight, 10 of a moderate weight and then 8-10 of a heavy weight, and then sometimes a 4th set of also 8-10reps. is this the best way or should i keep the weight the same throughtout all the sets? and which is the best way for building muscle mass?
many thanks
How many reps and sets?
Moderators: Boss Man, cassiegose
i prefer the same wt for all sets of the same number so 4 x 6 etc...also use a variety of rep ranges
www.uponlinetraining.com
www.uponlinetraining.com
Many people spend too much time "warming up" on a bike or treadmill before starting their weights. This is not necessary if you start each separate exercise with a very light warm up weight to stretch the muscle/s through their entire range of movement maintaining strict form (technique) for that particular exercise.
After the light warmup set, load a moderate weight and do a set of 10. Increase weight again and do another set of 8-10. Increase to your max for the final set and do 6-8. If you can do more than 8 then increase weight. If you can't manage 6 then decrease weight. Final reps on final set MUST go to "point of failure."
It is this increasing weight/stress on the muscle soft tissue/mitochondria than induces hypertrophy, if that is what you are seeking. On the other hand, if you always stop when it starts to get uncomfortable you will only maintain your present physique, but not make hypertrophic progress.
As with many things in life, you must move outside your comfort zone to achieve worthwhile goals.
After the light warmup set, load a moderate weight and do a set of 10. Increase weight again and do another set of 8-10. Increase to your max for the final set and do 6-8. If you can do more than 8 then increase weight. If you can't manage 6 then decrease weight. Final reps on final set MUST go to "point of failure."
It is this increasing weight/stress on the muscle soft tissue/mitochondria than induces hypertrophy, if that is what you are seeking. On the other hand, if you always stop when it starts to get uncomfortable you will only maintain your present physique, but not make hypertrophic progress.
As with many things in life, you must move outside your comfort zone to achieve worthwhile goals.