Not exact matches
As the name suggests, this method includes performing 5
sets of 5
reps per exercise.
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.
To make it more brutal,
set a timer for 5 minutes and perform
as many cluster
sets as possible, dropping the number of
reps per set when necessary.
During week 3, perform 5
sets of
as many
reps as possible (but no more than 5)
per set of the bench press with a weight that's 70 % of your 1RM.
One way to get the most out of it is by perform
as many
reps as possible for 30 seconds instead of doing the traditional 3
sets of 10
reps. Use a weight at which you can perform about 10
reps per side and don't stop your
set after reaching failure; instead, keep on doing partial
reps until you hit 30 seconds.
But if you'd like to work on your strength and power, go
as low
as 5 - 6
reps per set and increase the duration of your rest periods to 3 minutes.
If you're looking to get
as big
as possible, keep the number of
reps per set in the 6 - 12 range most of the time.
If you're going to go high
reps to build muscle, I wouldn't go much higher than 12
reps per set, and I would make sure that the 12th
rep was
as many
as I could do.
Old school bodybuilding logic says you should «blast» every muscle group with
as many
sets and
reps as you can handle once
per week, then rest 6 days before doing it again.
When you progress to heavy loading,
as ever the
reps per set will be dictated by what ability you are trying to develop.
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.
Volume — You perform more total
reps either via more
sets or more
reps per set (at the same or close to the same weight
as before).
As for
rep range, many coaches prescribe 6 - 12
reps per set.
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.
2nd
as i see many workouts will be done for heavy weights but low
reps 6 - 8 and
as far i know that
rep range will build strength not muscle size but iam for muscle size so should i increase
rep range to 10 - 12
per set?
So, for example, if the majority of your
sets were in the range of 80 to 85 % of 1RM (
as with my Bigger Leaner Stronger program), you'd want to be around 60 to 80 total
reps per major muscle group
per week.
Realistically four
reps per set are ideal
as it means your challenging your muscles the most.
And after numerous tests and experiments with his athletes, John and the Power Athlete team found that «if you push the volume past three
sets of 5
reps, or 15
reps per movement,
per workout, people don't progress
as fast.
At this time you can add more
sets as well (4 - 5
per exercise doing between 10 - 15
reps and resting 40 sec to 1 min in between
sets).
You must move explosively on all
reps. Stick to 2 to 5
reps per set, while lifting
as explosively
as possible on each rep.
As a beginner if I'm going to do one
set per body part for 50 - 100
reps, 3 times a week, should I try to progress each workout?
As per your recommendation, I train three times
per week, one
set of 50
reps to fail on squat, bench and row.
Hey Michael, I was wondering if
as a beginner I should only do the one
set per bodypart, 3 times a week, in the 50 - 100
rep range.
Even back then Zane would train in the 20 - 30
rep range and Arnold would start most
sets with 20
reps and would reduce the
reps as the load would be increased, you do that with 4 or 5 movements
per body part and you end up with a lot of
reps and rarely a achieving absolute failure.
If you're a beginner, get your form
as good
as you can first, then build up slowly to a challenging weight (while making sure your form stays good) and remember to do at least one warm - up
set per muscle group (a warm up
set uses a lot lighter weight for about 10 — 15
reps; it doesn't count
as one of your workout
sets).
... For example, breaking through a plateau
as an beginner or intermediate may be
as simple
as increasing or reducing your squat training frequency (i.e. number of times you squat
per week); or changing the number of
sets and / or
reps you perform for squats.
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