Do what you're most comfortable with, just keep in mind that the best way to build strength is few
reps per set with heavier weights.
2 exercises per muscle group, 3 sets, 6 - 8
reps per set with 60 second breaks between sets for recovery.
Use a weight that allows you to get 10
reps per set with proper form and perform five sets to near - failure.
For example you can try to do some strength training for 5 - 6 weeks, where you will do 4 - 6
reps per set with heavy reps.. After the strength phase you can increasing your reps (with lower weight) to 15 - 20 and do another phase of 5 - 6 weeks before returning to the standard 8 - 12 reps.
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.
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.
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.
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.
For optimal results, perform four
sets of unassisted wide - grip chin ups
with 6 - 12
reps per set.
Do 4
sets per each arm
with 8 - 12
reps per set.
Begin
with 2 — 3
sets of 8
reps per side, gradually increasing to 15
reps per side.
Begin
with 2 — 3
sets of 5
reps per leg, gradually increasing to 10
per leg.
3
sets of 4 - 6 (best to do less
reps with heavier weight, but you it feels easy for you
with the kettlebells you have do an extra
rep per set.
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.
Return to the top and you're done
with this rep.. For best possible results, do six
sets of each
with 8 - 12
reps per set.
When performing the exercises
with straps,
reps per set were increased by an average of one to two compared to not using straps.
Try dividing your protocol into periods when you train
with heavier weights, and periods for higher
reps.. During the heavier period stick to doing 10
reps per set, and allow yourself a longer rest between
sets.
He now trains his chest once or twice
per week
with peck decks, dips and incline presses, keeping the
reps in the 6 - 12 range and working up in weight and down in
reps for three
sets.
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
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
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.
One way to inch up is
setting a 12 - week goal in four - week blocks: in the first month,
set a
rep range of eight to 12 (choosing a weight
with which you can haul at least eight
reps but no more than 12
per set).
What we're after in the first two weeks is to help the nervous system along by doing two, relatively easy,
sets of 10
reps for each movement, three times
per week -
with the best form possible.
In the 1940s Dr DeLorme was working in the military
with injured soldiers, whom he instructed to perform 7 - to - 10
sets with 10 - to - 12
reps per set.
With this type of training you are going to perform 5
sets of 5
reps per exercise for the exercises you have chosen.
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.
For example, if you are training
with one arm push ups, you can do 3
reps per side every hour
with the goal of doing 7
sets during the whole day.
Note:
With deadlifts I do not recommend that less experienced lifters use over 5 - 8
reps per set.
When used
with lower
reps (anywhere from 1 to 5
reps per set and for 3 to 5 total «working»
sets), it was a favourite of strength athletes like Doug Hepburn, Tommy Kono and even Ted Arcidi.
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
For the workout, Daniel Craig would do 3
sets of each exercise,
with 8 - 10
reps per exercise.
Most people should directly train their abs anywhere from 2 - 3 times
per week
with 3 - 4
sets x 10 - 20
reps each time.
Still, I keep it in the lighter range and do a lot of
reps (4
sets @ 30, 25, 20 and 15
reps with increasing weight
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.
Group 1: Trained 3x
per week
with a lower weights and higher
reps.. In short, they aimed for 25 - 35
reps per set.
Begin
with one
set of six
reps per pattern and work your way up to three
sets.
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.
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 benefic
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 benefic
with 3
sets, I could definitely manage
sets of 8
reps instead of 5 if it would be beneficial.
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.
Group 2: Trained 3x
per week
with heavier weights and lower
reps.. They aimed for 8 - 12
reps per set.
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.
Try doing this strict seated press variation (which increases upper back and shoulder demands more than standing) one to two times
per week for 4
sets of 4 - 6 repetitions
with a moderate to heavy load, holding each
rep at the top for two seconds to increase overhead stability.
If you want to increase your
rep range
per set, stick
with whole body, 1
set per bodypart, 50 - 100
reps, 6 days a week.
The original 8 - 12
reps per set protocol was originally measures
with TUT (Time Under Tension) averaging ONE MINUTE to complete 8 - 12
reps. http://www.bodybuilding.com/fun/greg8.htm
and on curl I can do 1
set of 4
reps with degrading
reps per subsequent
set.
Complete 3 - 4
sets of 5
reps per side
with 30 seconds rest between
sets.
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.
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.
I made my best gains ever when I started training each muscle just once
per week, for 2 - 6
sets total
per muscle,
with a mix of
reps (8 - 10, 25 - 30, 45 - 50).
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.