However, if your exercise routine consists of large numbers
of reps per exercise, which means more than 15 per set, or if your routine is very high in sets, which means more than 20 sets per muscle group, then a diet with no carbohydrates can be harmful.
Not exact matches
These are compound
exercises which can be performed with relatively heavy weights, but can be more efficient when done in the moderate
rep range
of 5 - 10
reps per set.
As the name suggests, this method includes performing 5 sets
of 5
reps per exercise.
There is research being done at California State University in Fullerton that says that when you eat a low amount
of carbs, it has absolutely no effect on your
exercise effectiveness up to 15
reps per set, specifically for squats, leg presses and leg extensions.
Start your triceps workout with dips or close grip bench press and pushdowns — perform three sets
per exercise, treating the first one as a warm - up set
of 12 - 15
reps, while taking the other two to failure.
According to the recommendations from strength coaches, these
exercises are best performed three times
per week as a part
of a circuit with 12 - 15
reps on each
exercise in three rounds.
In week two, you add one
rep per exercise so instead
of performing 2 / 2/2 / 2 / 2/2
reps of the squat, you would perform 3 / 2/2 / 2 / 2/2 / and 7 / 6/6 in the deadlift.
In short, your ideal workout should focus on multi-joint, compound
exercises instead
of isolation moves using heavy weight and a low volume (ideally 6 - 8
reps per set), and allow only super-short periods
of rest between sets (1 - 3 minutes).
Make sure to focus on maintaining proper form on every
rep of every
exercise and opt for three workouts
per week for optimal results.
Do this
exercise for 13
reps per set, for a total
of two sets.
When performing the
exercises with straps,
reps per set were increased by an average
of one to two compared to not using straps.
With StrongLifts, you train three times
per week and each workout consists
of three compound barbell lifts for 5 sets
of 5
reps, with the exception
of the deadlift, which is only 1 set
of 5
reps.. The list
of exercises is pretty short but straight to the point, including only the squat, bench press, deadlift, overhead press and barbell row.
Do these
exercises for four sets each and
of course, 21
reps per set.
Numerous studies have concluded that a total number or around thirty
reps per exercise is essential for the start
of muscle hypertrophy.
Perform this
exercise for three sets
of 10
reps twice
per day.
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.
However, from my own experience the most effective method is a pyramid system were you do 10 repetitions
of 10
exercise for the first circuit then do 9 repetitions for the second and then 8
reps and so on until you get down to only 1
rep per exercise.
If you're looking to add mass, you want to choose a weight that allows you to hit 6 - 8
reps per set
of the
exercise before you really fatigue.
With this type
of training you are going to perform 5 sets
of 5
reps per exercise for the
exercises you have chosen.
You could start this program by aiming for two sets
of 8 - 10
reps per exercise but as your strength and size increase you should really introduce techniques that boost the intensity even further.
For the workout, Daniel Craig would do 3 sets
of each
exercise, with 8 - 10
reps per exercise.
Rob Riches advises doing 3 circuits
of 15 - 25
reps per exercise.
If you use 15 - 20
reps per set on hamstring
exercises — a repetition range often promoted by the Nautilus disciples — your training intensity would be approximately 50 - 55 %
of your maximum.
As you know I have always said that to build amazing muscle and strength with bodyweight
exercises you need to follow the proven bodybuilding strategy
of keeping the
reps between 6 and 10 and the sets between 12 and 16
per body part.
Complete 2 rounds
of 20
reps per exercise.
Week Two: After warmups, perform 5 work sets
of 15
reps per set /
per exercise.
Week Four (Deload Week): After warmups, perform 2 work sets
of 12
reps per set /
per exercise.
Week One: After warmups, perform 4 work sets
of 15
reps per set /
per exercise.
2 Times
per week complete the following
exercises for 2 sets
of 15
Reps, rest for 30 - 60 seconds between each set:
With only 4
exercises per session, each with 3 sets, I could definitely manage sets
of 8
reps instead
of 5 if it would be beneficial.
Our
exercise routine includes 10 minutes
of aerobics, 2x / day for 2 - 3 days a week along with strength training, 8 - 12
reps per exercise, 2 - 3x week.
So now I do a total
of 100
reps for each
exercise and 3
exercises per upper body part... and the pump is unreal and I feel like I'm getting 10,000 times more out
of doing it this way than the old school method I used to do.
Now, I've tweaked it a little, so I'm doing a 25 - 45
rep, one set to failure
per body part routine
of 8
exercises, twice
per week.
The two best discoveries I ever made in terms
of improving my results were a) decreasing from lifting multiple times
per week to only once
per week and b) adding one high
rep set
per exercise.
i rest 3 minutes
per set and then do the next
exercise in the circuit w / the same #
of reps and 10 second rest period.
I've been trying to gain muscle mass and I've been doing 5 sets
of 10
reps per exercise.
Would you say a good way to try and get the best
of both worlds be to do something like 3 sets
of 7
reps per exercise??
So I do 3 sets
of 5
reps for 3 different
exercises per muscle group.
If you add two
reps in every pushing
exercise throughout the week (let us assume that you train four
exercises of this category
per week), then it is an increase
of 8
reps in total weekly volume.
The 1st being a warm - up set followed by 3 working sets
of 10
reps per exercise.
A wide
rep range
of 5 - 30 repitions
per exercise will work, depending on the type
of exercise.
A bodybuilder I know suffered an injury that forced him to train extremely light doing one set
of 100
reps per exercise.
You will definitely build a six pack quickly after 2 - to - 4 workouts by doing 1
of these 2
exercises for 2 - to - 6 sets
of 8 - to - 12
reps per workout 2 - to - 4 days
per week but...
2 - 3 sets
of 8 - 12
reps per exercise with medium rest (2 - 3 minutes) works well for me.
Most people stick to workouts where they do something along the lines
of 3 sets
of 10 - 12
reps per exercise, with 2 - 3 minutes rest between sets.
Perform each
exercise up to twice
per week for optimal results and make sure to use a weight that allows you to only just achieve the targeted number
of reps, but that you can still control safely.
For example, many women think they need to do 20 or 30
reps per set
of every
exercise with little pink 3 or 5 lb barbie weights, because if they actually lift heavier weights, they falsely believe they will «bulk up».
For example, training volume can be estimated in total
reps per exercise, in total amount
of sets
per training session, in total amount
of weight lifted in
exercise per training session, in total amount
of sets or
reps per day or
per week, or
per year etc..
That means, for the majority
of the shoulder
exercises we'll discuss, you'll be doing just 4 - 6
reps per set.
This means you should shoot for at least 8 to 12
reps per set when you're doing four sets and to stay away from doing more than four sets
of any
exercise.