I also knew that if I switched from anywhere between 1 — 5
reps per set on my compounds and accessory lifts, like I was doing, to 8 — 12 reps, it wasn't going to make for the «magic» happening.
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.
Not exact matches
I lift five or six days a week, but I generally focus
on building strength and muscle, so I do less
reps per set than Jimmie.
Tuesday: 7 outdoor miles Wednesday: 50 minutes weight lifting increased weights significantly (only completing 5 - 6
reps per 3 x
set), 40 minutes climbing
on the treadmill Thursday: 7.25 outdoor miles, kettle bell work / functional knee training
You could record your current level of strength and stamina
on tape or by just writing the number of
reps per set you're able to finish with proper form.
Strap a weight around your waist or put
on a weighted vest and perform four to six weeks of low
rep strength training — no more than five
reps per set.
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.
The message to take from all of this is that you need to keep your
reps under 15 and
sets per muscle group under 20 to be effective while
on a low - carb diet.
However, because of the high volume, you should perform 50 -
rep sets only once
per week, while focusing
on proper rest and recovery and eating well in the days between sessions.
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).
Also, you will complete only one 20 -
rep set per exercise
on two / three nonconsecutive days.
Perform 6
sets of 10
reps per arm, changing the arm
on each
set, without any rest between
sets.
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.
Try to do 10
reps per set before moving
on to doing more
reps.
In the event a lifter wants to add more leg mass and strength, they should focus
on adding one additional day of squatting (front or back) and / or select 1 - 2 movements to do
per week (2 - 3
sets of 12 - 15
reps with moderate weight).
just simply follow what is laid out
on this page and yo will gain mass and just simply start off with a weight (no matter how heavy or light) that will allow you to do ONLY 5 - 15
reps per set
Work
on progressing to higher weights and fewer
sets, capping your
reps at six and above
per set, Trink says.
I typically like to work in
rep ranges of 3 - 8
reps per set; depending
on what I am trying to accomplish
on the day.
So if you're focusing
on increasing your arm size, experiment with higher
reps (25 - 35
reps per set) for your biceps exercises and lower
reps (8 - 12 or even fewer
reps) with heavier weight for your triceps exercises.
I've been designing programs based
on programs in the PumpOne FitBody app, but their
reps are higher
per set.
You must move explosively
on all
reps. Stick to 2 to 5
reps per set, while lifting as explosively as possible
on each rep.
Awesome, i haven't been posting because I've strayed a bit from the routine, i still total at least 500
reps a week
per part but I've been doing 20 to 30
rep sets and drop
sets.I actually hit a pr
on db flat 80 lb for 42
reps nonstop but i was done then went to incline, the chest wo after that a couple days ago was inclines first 20
rep sets light lol only 45 or 50 lbs then cables 12
sets fast high
reps didn't count.
and
on curl I can do 1
set of 4
reps with degrading
reps per subsequent
set.
As
per your recommendation, I train three times
per week, one
set of 50
reps to fail
on squat, bench and row.
There are some generally accepted «rules» about how to determine how many
reps you should target
per set, based
on your goals.
So I am just testing this at the moment with sit - ups — performing one
set of 50 - 100
reps per day 5x
per week (basically
on Monday — Friday) to see how my abs respond.
Doing only 2 - 3
reps per set allows you to fully concentrate
on the current movement.
Check out the chart below, that I have borrowed from the article The Holy Grail of Strength Training —
Sets and
Reps that shows the relation between reps per set and total reps per session based on the training intens
Reps that shows the relation between
reps per set and total reps per session based on the training intens
reps per set and total
reps per session based on the training intens
reps per session based
on the training intensity.
Then, you can adjust the number of
sets upwards or downwards based
on how your body responds and the
reps per set implemented each workout.
That's why you should have a heavy training day once
per week where you focus
on three to four
sets of 3 - 8
reps on basic compound movements like squats, deadlifts and presses.
In my opinion, 3 - 5
sets and 10 - 30
reps per exercise is enough, although this mostly depends
on the hardness of the exercises included in your routine.
Many people choose 2 - 5
sets per exercise, depending
on the number of exercises they're planning to do, the number of
reps and how much time they've got.
But there is one major problem... We can't keep the weight
on the bar for very long before the weights must be stripped so that we can continue to hit our designated number of
reps per set.
Do 3
sets of 18
reps (
per leg
on the two leg - lift moves) 3 times a week.
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