Using the same weights for the same
number of reps does absolutely nothing to force your body to adapt.
In simple terms, the focus is on the amount of time your muscles are under load, not
the number of reps you do.
Decrease the weight by 20 lbs and perform 4 reps and keep removing 20 lbs on each set and perform the same
number of reps you did while coming up the pyramid.
You can do this by increasing
the number of reps you do over time or you can change the height of the bench to make the exercise more challenging.
Every successful natural bodybuilder will tell you that this involves limiting the number of exercises you do, limiting the time you spend in the gym, limiting
the number of reps you do, and limiting the number of days you train.
While I did pay some attention to slowly increasing the weight I lifted and / or
the number of reps I did, I didn't consistently focus on progressive overload or making gradual progress over months and years.
So volume or
the number of reps done per set can't be the reason for the hypertrophy stimulation.»
Nothing too fancy... just the date, the exercises done, the weights used for each set, and
the number of reps done for each set.
The Tobey Maguire is focused on «killing it» each set, not on
the number of reps you do.
I like to start with my non-dominant side and let that dictate
the number of reps I do on the dominant side.
But lower
the number of reps you do and up the weight a bit.
Not exact matches
If you can't get through the
number of reps posted,
do what you can.
If you've been
doing the same routine, with the same amount
of weight and same
number of reps, it might be time to change things up.
Once you can
do more than a couple
of reps, it's time to try and get your
numbers up.
Chin ups are difficult to perform, so if you are not strong enough to
do the
number of sets and
reps required to stimulate real growth with this exercise, try the assisted chin up machine first in order to get used to the movement and develop more strength.
Many perceive them only as stretching exercise, without focusing on progressive strength gains, and are willing to
do same
number of reps with the same weight in each next workout.
Note that when you're
doing the descending pyramid, you might not be able to get the same
number of reps as you
did when you performed the ascending one due to your body tiring out after the first four sets.
Do shrugs to the front for 15 - 20 reps, then do them behind the back for the same number of reps; repeat until you complete 4 - 5 superset
Do shrugs to the front for 15 - 20
reps, then
do them behind the back for the same number of reps; repeat until you complete 4 - 5 superset
do them behind the back for the same
number of reps; repeat until you complete 4 - 5 supersets.
Do you really think that you'd need to use the same
number of sets and
reps for both exercises?
The
number of reps you should
do will vary depending on the type
of exercise you're
doing.
Take the overhead press for an example, after you
did 6-8-10 or any
number of reps to failure, you can use the force
of your legs and back to perform a few more
reps.
2) Rule
number two is that you write about every
rep, set and exercise you did.When you log your workouts you will know exactly what you need to
do in your next workout to beat yourself whether in the form
of more
reps, bigger load or bigger time under tension.
You can get your muscles pumped by
doing multiple sets with a medium to high
number of reps. Basically, what happens is that when you
do a set with a moderate
number of reps, your veins, which are supposed to take blood out
of your muscles, are contracted by your muscles and can not
do their job.
Therefore, if you want to keep growing and avoid plateaus, you will have to continuously increase the demands that you put on your muscles, which is typically
done either by increasing the
number of reps or adding more weight.
It means you need to know the exact muscle group you're going to train that day, the exercises you'll be
doing for that muscle group, the
number of sets for each exercise, as well as the
number of reps for each set.
The lifters who boosted their total
number of reps they could perform were compared to lifters who another group which didn't visualize and didn't get as big an upgrade.
This is because when you
do complete sets will all
of the intended
reps, it gets really difficult and when you perform that same
number but with half -
reps, it gives you the illusion that you're actually training as hard as you wanted.
Crank out 30 or 40
of them, but remember, one
rep is a movement that starts and ends in the same position, so don't go halving the
rep number!
When you train «for the pump» (usually
done by performing a high
number of reps with lighter weights), your muscles become engorged with blood, which supplies oxygen and nutrients and eliminates waste products from muscle tissue, and your muscles become visibly larger, tighter and more vascular, which feels great and makes you look big and powerful.
For example in order to train for maximal hypertrophy,
do a moderate
number of reps (6 - 12) at intensities that correspond to 65 - 85 %
of your 1RM.
While programming the
number of sets and
reps you'll
do for biceps, consider the intensity
of the sets and your training frequency.
If you want to be able to
do a consistent
number of reps, you will need to learn to
do them on your own!
Just perform all
reps for one side then switch and
do the allotted
number of reps for the other.
My question is that
do you
do the same
number of reps or
do you
do less than what it says to
do in the phases?
Do both calves: always start with the weakest leg, then do exactly the same number of reps with the stronger one, eventhough you could do mor
Do both calves: always start with the weakest leg, then
do exactly the same number of reps with the stronger one, eventhough you could do mor
do exactly the same
number of reps with the stronger one, eventhough you could
do mor
do more.
To prove this point if you are someone who trains regularly in a gym then the next time you go there ask some
of the guys exactly what weight,
number of sets,
reps and rest between sets they where
doing for their bench press a year ago, 5 will get you 10 they wont have a clue if they haven't kept a proper exercise journal.
If we are performing «m»
number of reps for «n» sets and it goes inefficient if the bouts don't result in muscle overload.
Do your initial workouts with the chosen
number of reps and the predetermined weight.
Simply go back and forth between exercises until you reach the highest
number of reps in the set (in this case, 5
reps per drill); you will
do 1
rep of each, then 2
reps of each, etc until you reach 5 before resting between rounds.
Do not increase the
number of reps until you can keep your hips from sagging towards the floor.
Then again, if you train for failure but don't use HIT variables, you might need to use a higher
number of sets because even though the intensity
of the effort is high, it isn't as high as it would be with the addition
of forced
reps at the end
of the set.
This hypertrophy type has a negligible on muscle strength and it is mostly related to increased endurance, or the ability to
do a certain
number of reps with a certain weight and increase the production
of ATP inside the muscle.
Did you
do one more
rep with the same weight, or the same
number of reps with five pounds more?
Add more
reps — there is evidence that by extending the
number of repetitions you
do when weight lifting, this positively impacts increasing testosterone.
Please note, that the set and
rep scheme provided is just a guideline, the
number of repetitions you can
do varies from individual to individual (also referred to inter-individual differences), as well as it varies between different muscle groups (also referred to as intra-individual differences).
Tips and Safety: No matter what weight you use, if you don't have a full squat, you would be much better served to squat with the intention
of integrated depth instead
of simply pushing out
reps to hit the
numbers prescribed.
The program lays out exactly what you need to
do to build muscle in terms
of proper form,
number of reps to shoot for, sets, etc..
Note, for muscular endurance there is no limit to the
number of reps that you should
do as it depends on how much muscular endurance is required and it is not uncommon for many athletes to regularly
do sets
of 100 Standard press ups.
These programs are just guidelines and the most important thing to remember is that you choose the exercises that allow you to complete the
number of reps required for the type
of training you are
doing.
The Jump Squat is not only a great plyometric exercise that builds explosive power, but if
done for a high
number of reps is a great endurance builder as well.